Find a sitting position moving your body to a comfortable posture as possible in a posture that embodies a certain alertness and wakefulness.
Allow your eyes to close if that feels comfortable or having a soft gaze apart in the room to start to bring your awareness to the breath as it moves in and out of the body at the abdomen.
Noticing the changing patterns of physical sensations in this region of the body as the breath moves in and out.
You may notice mild sensations of stretching of the abdominal wall gently rises with each in breath and falls with each out breath.
There's an invitation to notice the pauses between each breath from the in breath to the out breath to the out breath to the in breath.
The next invitation is to see if you can feel any tension or pain in the body.
Are there any regular aches and pains that are here?
If they are concentrate on that tension or pain where the energy may lie in the body.
Once you've come into contact with the pain in your body see if you can make room for this feeling of tension and pain.
Let it be just where it is in this moment.
The practice is to become mindfully aware of those physical sensations that are most prominent where we bring this difficulty to mind and to shift our spotlight of attention to parts of the body where those sensations are the strongest and breathe with those sensations.
Perhaps saying to yourself it's okay let me stay open and feel and breathe into it.
Making space for and accepting the difficulty in any form that it might come in this practice today.
At the beginning you might find that you can only stay with the difficulty for a few breaths and this is okay.
Practice gently touching the difficulty being able to pause with it breathing in to sensations and taking a moment to step back and just to notice the awareness of your breath your whole body sitting here breathing.
Noticing the anchor points of points of touch feet on the floor or sitting on the chair and when you feel ready being able to go back and just notice the difficulty or discomfort that's here in this moment.
Seeing if you can stay a little bit longer with it because it's here anyway and when you're ready step back just notice the awareness of the breath and those anchor points staying with the sensations for as long as it has a pull your attention.
The practice opens up the space you can notice how you may respond when difficulty may occur in this way acceptance can be an active process we're not trying to push away or hold on to void or change our experience.
Being able to stay with our moment to moment experience without needing it to be different from the way it is.
So we let our experience be our experience just noticing it mindfully observing it breathing with it little by little accepting it.
In the last few moments we were just to return to our body sitting here.
Notice what's here in this moment right now and when I ring the bell this will signify the end of the practice.
When you feel ready be able to open your eyes and return to your day.
