So beginning the practice with one ringing of the bell and ending with three ringings of the bell.
So beginning to arrive in the space.
Noticing sounds in the environment,
Smells,
Temperature,
Just becoming aware of all that's available in the environment.
Noticing sensations that are present.
Feeling your body fully present in this moment.
Noticing your body sitting,
The floor beneath you,
Providing support and grounding.
Just giving yourself permission to be here in this space.
Nowhere to be,
Nothing to do.
Letting go of all that you were doing before this and everything you have to do after this and just allowing your mind and body to be in one place just in this moment.
Starting to notice your breath.
Noticing where you find your breath.
Perhaps it's at the nostrils,
On the inhalation.
Maybe it's in the chest.
The in breath becomes the out breath and just noticing that.
Perhaps it's at the nostrils as you exhale.
Just noticing the qualities of the breath and the rhythm of the breath.
Noticing if the breath is smooth or ragged,
Deep or shallow.
Just observing it.
Noticing the rhythm.
Not needing to change it in any way.
Just allowing it to be.
Allowing the breath to breathe itself.
Allowing the breath to be the anchor for your attention.
Noticing when the mind begins to wander,
As minds often do.
And gently bringing the attention back to the breath.
And settling back in to the breath.
Looking for the uniqueness of each breath.
Being present with the present breath.
Not thinking about the last breath or the next breath.
Just starting over with each breath.
Noticing when the mind begins to wander,
As minds often do.
And as thoughts float in,
Maybe labeling thoughts.
Just things to do or worries,
Memories.
Labeling them and allowing them to float by.
And then again,
Gently returning the attention to the breath.
Noticing when the mind begins to wander,
As minds often do.
And checking in with the mind.
Noticing where your attention is in this moment.
Noticing the choice to bring the attention back to the breath or remain with the thought.
And again,
Noticing the breath and the qualities of the breath.
Perhaps taking a deep breath in and a deep breath out.
Expanding the awareness back into the space.
And allowing for the ringing of the third bell to end before opening eyes.
Thank you for being here.
