Mindfulness Of The Breath And Sounds

You might like to begin by finding a position that feels right for you.

Letting go of the need to find that perfect position.

Just finding a place that resonates with you.

And just beginning by bringing your focus to your breath.

The in-breath as you breathe in,

And the out-breath as you breathe out.

And just being with the breath as it is for you here,

There's no need to alter or change it in any way.

And when you're ready,

You might like to bring your attention now to what you can hear.

Just letting the sounds come and go.

Noticing perhaps the sounds close by,

Or perhaps the sounds a little bit further away.

You might like to become curious to the sounds,

How each of them have a beginning and an end.

You might also notice the silence between the sounds.

Just experiencing whatever you experience here.

There's no need to alter or change the sounds in any way.

Just letting them be here as they are.

Coming back to the breath now,

The in-breath and the out-breath.

You might notice where you feel the breath the most.

Might be the cool air entering your nostrils as you breathe in,

And the warmer air exiting.

Or perhaps the expansion and contraction of your chest.

Or maybe you feel it the most in the rising and falling of your belly.

Just letting the breath be as it is.

And when you're ready,

Coming back.