Finding a posture where you can be at ease and alert for this practice,
Softening your gaze or closing the eyes if that feels comfortable for you.
Begin to watch the breath as it comes in through the nostrils,
Observing the breath on the inhale and observing it on the exhale,
Feeling the sensation of the breath as it comes in and out through the nostrils,
Noticing the temperature and the sensation of the air on the inhale and on the exhale,
Observing the gentle rise and fall of chest and belly on the inhale and on the exhale,
Letting the breath be an anchor,
A place that you come back to again and again in this meditative practice and bringing your awareness now to the sounds in your environment,
Inviting the sounds in to be part of your practice,
Simply noticing the sounds and coming back to the breath,
Now feeling the contact that your body is making to the surface beneath you,
Sensing that the earth is rising up to greet you and to hold you in this practice,
Sense the stability and the support of the earth and feel the simple grounded connection that you're making right now and bringing your attention,
Your awareness to your body,
Noticing first any areas of discomfort,
Tension,
If you notice any tension,
Any holding within the body,
Send the next breath to that area,
Breathe into the tension and notice how the sensation changes,
Bringing awareness to your body and inviting your body into your practice,
Bringing your focus,
Your attention to your mind,
Noticing your thoughts,
Thinking is what the mind does.
In this moment,
You're simply noticing your thoughts and coming back with the breath.
Not fighting against any particular thought,
Nor clinging to it.
Just watching the stream of thinking as an observer,
Without judgment or attachment.
Coming back to this present moment with your breath.
Now bringing your awareness to the space of the heart,
Gently inquiring to notice and observe the emotions that are present.
By acknowledging our emotions,
We allow them to flow,
Letting yourself feel what is there to be felt and using the breath to come back to right here and right now.
Gently acknowledging and bowing to the emotions.
Now bringing in an element of self compassion,
Of kindness.
You may want to place a hand on your chest,
On your belly,
Perhaps on your cheek and breathe in to feel that connection point.
That offering of tenderness and of care to self.
Invite a softening and continue to observe your breath.
Receiving your own tenderness and care in this moment.
As we bring this brief practice to a close.
