Sitting upright with a straight spine,
Chin slightly tucked,
Lengthening the back of the neck.
Feeling the pressure of your lower body on the cushion or the chair,
And sensing the support of the Earth.
Hands collected in your lap in the mudra of equanimity,
Palms facing upwards with the left hand resting in the right,
Thumbs touching.
Tongue soft,
Lips relaxed.
As you breathe out,
Smile,
Letting that smile extend to the eyes and softening the area around your eyes.
And let that smile extend to the heart and bringing an open,
Friendly,
And kind attitude toward yourself and your experience.
Bringing your attention to the breath,
Sensing the rhythm of the breath,
The chest and belly expanding on the in-breath and releasing on the out-breath.
And with each out-breath,
Releasing a little bit more,
Releasing effort,
Giving yourself permission to let go of doing,
And just being present with this natural rhythm of breathing.
Breathing in and feeling energy and aliveness fill the body,
Breathing out and letting go of any tightness or tension.
And in the words of Thich Nhat Hanh,
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
Breathing in,
I notice my in-breath has become deeper.
Breathing out,
I notice that my out-breath has become slower.
Breathing in,
I calm myself.
Breathing out,
I feel at ease.
Breathing in,
I smile.
Breathing out,
I release.
Breathing in,
I dwell in the present moment.
Breathing out,
I feel it is a wonderful moment.
Just relaxing with this natural rhythm of breathing,
Sensing this home base of the breath,
So that when the mind drifts,
You can gently arrive again,
Bringing your attention back to the flow of the breath,
Smiling inwardly,
Feeling the warmth and tenderness of your breath,
And aware of the simple experience of this life's breath,
Moment to moment.
Breathing in,
I know I am alive.
Breathing out,
I smile to life.
This is a very simple practice,
Coming home to the in-breath and out-breath,
Breathing in fully,
Fully alive in the here and now.
If your mind drifts and you find yourself lost in thoughts or stories,
Just return to the breath,
Perhaps giving yourself the gift of relaxing a bit more,
Releasing tension from the shoulders,
The hands,
The belly,
And aware of the soothing rhythm of your breath.
Breathing in,
I calm body and mind.
Breathing out,
I smile,
Dwelling in the present moment.
I know this is the only moment.
Breathing in,
I calm body and mind.
Breathing out,
I smile.
Breathing in,
I see myself as still as water.
Breathing out,
I reflect things as they are.
Breathing in,
I dwell in the present moment.
Breathing out,
I feel it is a wonderful moment.
Before we end dedicating the merit of our practice,
May whatever benefit I receive from this practice enter into my thoughts,
Speech,
And actions for the benefit of others.
