And breathing in through our nose and breathing out through our mouth.
In each out breath,
A way of releasing any tension or anxiety within us.
Taking attention to all parts of our body,
Relaxing our muscles.
Feeling awareness of the ground,
Feeling the steadiness of the earth from underneath us.
Feeling that support,
Containment of nourishment as we sit.
And going back to the normal pace of our breath.
Allowing ourselves to sink into the cushion or chair.
Allowing ourselves to sink into the cushion or chair.
And relaxing the rest of our body,
Our spine straight but not stiff.
And feeling rooted into the ground.
And shoulders nice and relaxed down.
Our neck relaxed,
Slightly bent.
And our eyes closed or slightly open.
With open let your gaze be soft.
Relaxing your forehead and the muscles around your eyes.
Using a soft and gentle expression in your face.
Releasing the tightness of your jaws.
Perhaps touching the roof of your mouth with the tip of your tongue.
Opening mind to any residual tension in your body.
Just being nice and relaxed.
Feeling that soft and gentle sensation as you breathe in and breathe out.
Allowing yourself the gentle reminder that motivation is one of altruism.
That this practice that you're doing will ultimately benefit all beings.
Would be offset.
Letting your body breathe.
And sort of blissful awareness.
Feel the quietness within.
Noticing that when your mind wanders,
You can always bring it back.
Bringing it back to your body.
And in this complete silence,
You can even hear your breathing.
Adding the quiet sounds from the outside,
Just floating in and out of you.
Making them all part of your experience.
Telling yourself to be in the moment.
And just staying where you are.
Because where you are is where you're meant to be.
And so letting your body rest and your mind rest.
Breath by breath,
Moment by moment.
Deeply connecting with the silence from within.
But deeply aware of the world outside of you.
Just sitting in complete awareness.
Vowing your mind and body to expand in this awareness.
Natural state of awareness of body,
Speech and mind.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And so letting your body stay soft and relaxed.
And your mind calm and at peace.
Staying in the moment.
And just being aware of the world outside of you.
And just appreciating each moment and breath.
And just letting your body rest and your mind rest.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
All the teachings and our teachers.
Our health and our well-being.
And those of others near and far.
And so we breathe out and rest in the silence.
Stillness of our awareness.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
And just being aware of the world outside of you.
