Settling into a comfortable position.
Sitting up either on a chair or on a cushion.
Tilting your pelvis forward so that there's a straight line from the back of your head to where your buttocks touch the cushion.
If you're sitting in a chair,
Sitting forward,
Not leaning back onto the support of the chair,
Again tilting your pelvis so that there's a straight line from the back of your head to where your buttocks touch the chair.
Letting your arms hang loosely from the shoulders and placing your hands on your lap or knees,
Whatever is comfortable for you.
Taking an erect and dignified posture.
Noticing how forming this dignified posture brings your body up into position.
Supporting your entire body and gently holding it.
Sitting on a cushion,
You can place your legs comfortably crossed with one leg in front of the other.
Sitting in a chair,
You can place your feet on the floor so that they form a firm support.
Be mindful of stress in any part of the body,
Adjusting gently to find a place of comfort.
Bringing an attitude of curiosity in your attention to this moment.
Simply follow the sensations of the breath.
Breathing in,
Feeling the expansion of the abdomen.
Breathing out,
Feeling the contraction.
Follow the sensation for one or two rounds of breathing.
At the sound of the bell,
Maintaining your attention on your breath for the length of the sound of the bell.
Settling in.
Following your breath,
Noticing the changes of sensation at the nostril.
Feeling the breath as cool as it goes in and warm as it comes out.
Breathing in and breathing out.
Following where the breath is most noticeable.
At the nostrils or the abdomen.
Trying not to breathe in any particular way.
Simply allowing the breath to breathe itself.
Bringing an attitude of openness to your experience.
If your mind wanders away from the focus of your breath at the nostril,
Chest or abdomen.
Following thoughts,
Planning,
Drifting away.
That's fine.
Simply notice the wandering.
And gently guide it back to the breath.
Breathing in.
Breathing out.
Feeling that the practice is in the noticing.
Escorting the awareness back to the center of focus.
Just following the breath.
Opening to your experience.
Accepting your experience.
Again,
If your mind has wandered,
Praise yourself for having noticed.
And as best you can,
Bring your awareness back to the breath at the nostrils,
Your chest or your abdomen.
And as best you can,
Bring your awareness back to the nostrils,
Your chest or abdomen.
You you becoming aware of the changing patterns of physical sensations with each in breath with each out breath bringing a quality of kindness to your awareness seeing each wandering as a chance to practice to be generous to yourself to open your heart to yourself you you you you you you you you using the breath as an anchor gently reconnecting with being here being alive being present to yourself you you you you you
