Welcome to day two of this meditation practice awareness of breath.
As we begin to settle down for this 20-minute practice again finding a comfortable position and as you shift your weight in your body observe your seat perhaps noticing the point of contact of your lower body to the chair to the ground.
Lengthen and enliven your torso and your spine so you feel supported through your center.
Now when you're ready gently close your eyes or if you prefer not to close your eyes softening your gaze.
Taking a moment here to sense the breath.
Notice where you feel it most in your body.
Allowing the breath to move freely without restriction as best as you can.
Breath rolling in breath rolling out.
So with kindness and curiosity sensing where you can feel this breath.
Perhaps you feel the breath moving through the nostrils.
Perhaps is the back of the throat or maybe you notice it in the upper chest the mid chest or maybe you notice it moving in the diaphragm so ya Noticing if the inhale and the exhale are the same length,
Or perhaps different.
There is no need to fix or change the breath.
Simply noticing as it shows up in this moment.
Curiosity noticing.
The breath on the inhale is longer or shorter,
Or the same as your exhale.
Exploring here,
Without judgement,
Simply noticing breath by breath.
And as you continue to explore the breath,
Perhaps noticing the beginning of the inhale.
The middle of the inhale.
The end of the inhale.
Is there a pause at the end of the inhale?
And then gently placing your awareness on the exhale in the same way.
The beginning,
The middle and the end.
Exploring and staying here with the breath.
Beginning,
Middle and end.
Moment to moment.
As your awareness and attention expands,
Perhaps noticing the sensation of coolness.
As the breath passes into the nostrils.
And as the breath exhales out of the body,
Noticing if there is a sensation of warm.
If there's no particular sensation felt.
Observing no particular sensation.
All is welcome.
Not needing to achieve anything in this moment.
Simply exploring what is here for you now.
Breath rolling in.
And if any time placing your attention onto the breath becomes difficult or uncomfortable.
Gently come back to the anchor of the body.
Grounding down.
Feet on the floor.
Sip bones on the chair.
Let this be a place where you can dwell until you are ready to come back to the awareness of the breath.
As you come back to the breath.
With patience,
Noticing the texture and the pace of the breath.
Once noticing if the breath is short.
Fast.
Long or smooth.
No right or wrong here.
Simply noticing the qualities of the breath in this present moment.
As you begin to expand your awareness now of the breath into the body.
Perhaps feeling the life force of your breath.
Vitality of your breath.
In other areas of your body.
Simply acknowledging where you feel the breath in your body.
Moment by moment.
As you focus your attention onto the breath and the body.
Notice what it feels like to be aware and awake to its presence.
With this breath.
This constant state of flux and flow in the body.
Letting go of any need to change or fix.
Simply observing this life force,
This breath and the next.
And now when you are ready,
Beginning to expand this awareness outwards onto the whole of the body.
Noticing the posture that you are in.
Noticing the body as it sits.
If there are any sensations here to observe.
Any sensations of ease,
Perhaps tension,
Holding,
Restricting.
Where can this be felt in the body now?
Just noticing your needing to fix or change.
Allowing everything to be just as it is in this moment.
As you expand your attention further afield,
Noticing the space that you're inhabiting.
Perhaps inside,
Perhaps outside.
What is here for you now?
Tuning in to the senses of sound and sight.
Smells and taste.
Expanding and broadening your awareness now outwards.
Opening your eyes gently.
Letting in light,
Colours.
Flooding your awareness.
Now beginning to take some time to move gently,
Slowly.
In whatever way feels good for you.
Stretching and shifting the body's weight from left to right.
As we begin to bring this meditation to a close.
Congratulations.
You have successfully taken this time to strengthen your mind muscle.
To wake up to the automatic pilot.
To breathe fully with awareness.
Thank you for joining me.
Enjoy the rest of your day.
