So just start to find a comfortable seat and begin to close your eyes and notice your breath.
Allow the observance of the breath begin to anchor you into this moment.
Notice where you feel most vividly,
Where you feel your breath.
Maybe it's through your nostrils,
Feeling the coolness of the air on the in-breath or the area of the upper lip just beneath the nose.
Maybe it's the movement of the air at the back of the throat or in your chest and ribcage or in the belly and diaphragm.
Maybe you notice the whole body breathing.
Meet the breath where it is.
Don't try to change it or control it.
Allow the breath to be natural.
Follow each phase of the breath from beginning to middle to end.
Notice the pauses,
The spaces between the inhales and the exhales.
If you notice the mind starting to wander,
Just bring your intention back to your breath.
Acknowledge the experiences that might try to draw your attention away with curiosity.
Don't try to push them away.
Recognize them and bring your intention back to the inhales,
To the exhales,
And the spaces in between.
Continue to be curious about the quality of your breath.
Continue to allow the observance of your breath anchor you into the right now.
Once again,
Notice where you feel the breath.
Is it through your nostrils,
The area of your upper lip just beneath the nose?
Is it at the back of the throat or in your chest and ribcage or in the belly and diaphragm?
Begin to notice the whole body breathing.
When you feel ready,
Begin to open your eyes and return back to this place.
