Settling Into Breath

So,

As we settle,

Just allowing your body to be comfortable,

Sitting maybe upright with the back,

Not too loose and not too stiff,

But easy.

Or if you're lying down,

Allowing the body to be very comfortable,

And maybe checking in,

Noticing any parts of the body that might be a little tight or a little grippy,

And inviting these areas to let go,

And then feeling into the body in the areas where the body meets the floor,

Or the chair,

Or whatever the body is sitting or lying down on,

And maybe noticing the physical sensations of pressure,

Or spreading,

Or heat,

And inviting in this open and kind curiosity to whatever arises as you feel into the body right now.

Gently moving from the surface of the body exactly as it is right now,

Just noticing what it feels like when the body breathes.

Maybe you feel a gentle rise and fall at the chest,

Or as it enters the nostrils,

The warm air as you breathe out.

Maybe you just feel your whole body breathing here,

And when you notice the mind has wandered into story or thinking,

It's just what the mind does.

Bring your awareness back to the breath at a time.