Allowing the breath to move with ease effortlessly in your body if it's shallow let it be shallow if it's deep let it be deep now finding that one place in your body where you can feel the direct sensations of breathing in the nostrils you can feel the touch of the breath the temperature of the breath or in the region of the chest as you breathe in your chest opens and as you exhale it relaxes or you may choose to feel the breath in your abdomen finding the one place where your attention naturally wants to rest and then giving your full care and attention to the sensations of breathing there bringing a gentle curiosity to the sensations of breathing in your body what is the breath feel like when it enters your body how does your body feel and how does your body feel as you exhale following that out breath all the way till it leaves your body and if your mind wanders a hundred times just coming back a hundred times with kindness to yourself you can choose to stay with your breath or expand your awareness of the breath moving through your whole body from the top of your head all the way down to your feet from your feet all the way up to your head starting to notice the sensations in your body following my suggestions are doing it at your own pace bringing attention to the top of your head inside your head noticing any sensations there using the in-breath to create a spacious sky-like quality in the mind and using the out-breath to soften bringing attention to your face softening your forehead and eyes cheekbones the nostrils your mouth and inside your mouth and the jawline softening the jawline and moving your attention down to the neck region feeling the elongation along the back of your neck inside your throat shoulders moving your attention down the arms elbows lower arms hands and fingers and as you move your attention seeing that you maintain that gentle quality that's soft and alert at the same time and bringing your attention up the arms to the front of the body feeling the breath moving through your chest and your abdomen bringing attention to the organs inside the body in the back the upper back the middle back and the lower back starting to notice the moving shifting and changing quality of sensations in your back at this time and then moving your attention down to the pelvic region breathing all the way down into your pelvic region as you exhale softening as much as you can and down the legs,
Knees lower legs and feet and expanding your awareness to the whole of your body sitting here breathing you can choose to stay with your body sensations or your breath or open your awareness to sounds in the environment and within you and seeing if you can receive the sounds without grasping what feels pleasant or avoiding resisting what is unpleasant so staying open to your moment to moment experience of sounds.
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And seeing if you can receive the sounds with your whole body,
So listening with your whole body.
How does that feel to receive the sounds in your whole body?
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Listening to the sounds and the spaces and the silence in between the sounds.
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And you can choose to stay with the sounds with your body sensations or your breath,
Or open your awareness to thoughts.
It's becoming a witness to your thoughts arising and dissolving in your mind.
It's like watching the thoughts passing by in your mind like clouds in a vast sky.
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Seeing if you can notice the arising and dissolving of thoughts without getting lost in the thinking.
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Again doing this effortlessly,
Bringing just a very gentle awareness to your thoughts.
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And seeing if you can follow a full cycle of your thought.
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Noticing if you can see the starting of a thought as it enters your mind,
How it plays out in your mind and then dissolves.
There might be a small space before a new thought enters.
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Every time you get lost in thinking and return back to this moment,
Just noticing what it feels like to be fully present to this moment.
What it means to be fully awake to this moment.
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If you feel your attention is stabilized,
You can let go of all objects of attention now and open your awareness to whatever is arising in your consciousness.
So if your attention is drawn to a thought,
Just noticing,
Witnessing the thought.
If your attention is drawn to a body sensation,
Just resting in the awareness of the body sensation.
Or if your attention is drawn to a sound,
Simply receiving the sounds.
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And at any point if this feels overwhelming,
Returning back to your breath or your body as an anchor.
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Learning to be with your moment-to-moment experience with equanimity,
With kindness to yourself.
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