In this practice.
You note and follow the natural flows of inhalation and exhalation within your body.
You don't interfere with your breathing pattern in any way.
As you simply note and follow your breath.
Notice the natural sense of well-being that's present.
In a place where you won't be disturbed,
Take 5 to 10 minutes to experience this practice.
Sit or lie down in a comfortable position.
Adjust your body so that you feel completely supported by the surface on which you're resting.
With your eyes gently opened or closed,
Allow your senses to open.
Welcome sounds sensations.
The touch of air on your skin.
The sensations of your body where it touches the surface it's resting on.
Notice the feeling of letting go into being at ease throughout your entire body and mind.
Bring attention to sensations in your jaw.
Bye!
Forehead.
Neck shoulders.
Arms.
Palms.
Chest.
Upper and lower back.
Pelvis.
Hips.
Legs.
Feet.
Welcome your entire body.
As a field of radiant sensation.
Front and back.
Left and right sides.
Inside and out.
Welcome your entire body as a radiant field of sensation.
Bring attention to the sensation of your body breathing.
Just noting.
Just feeling.
Without going into thinking.
Notice your body breathing.
The sensation and feeling of each inhalation and exhalation as it comes and goes.
As your body inhales.
Note your belly midsection and chest expanding while feeling yourself settling,
Relaxing,
And letting go.
As your body exhales,
Note your chest,
Midsection,
And belly releasing.
While feeling yourself settling,
Relaxing,
And letting go.
If your mind wanders.
Gently and non-judgmentally,
Bring it back to noting the gentle expanding and releasing of your whole body with each inhalation and exhalation.
Notice sensations as your body breathes in.
And out.
Sensations of expanding and releasing with each breath.
Welcome and nourish the feeling of your inner resource of well-being as you continue to note your breath coming in and going out.
Every cell in your body welcoming the feeling of well-being with each breath Continue noting,
Welcoming,
And experiencing your body breathing.
The sensation of your body expanding.
And releasing.
With each breath Notice your entire body and mind relaxing with each breath.
Feeling at ease.
Peaceful grounded.
Allow each breath to invite in your inner resource of well-being.
Peace and ease Remain here as long as you feel comfortable.
Noting and being at ease with each breath.
When you're ready,
Allow your eyes to slowly open and close several times.
Sense the surface that's supporting your body.
The feeling of the environment around you.
Sounds.
Objects.
The sensations of your body.
Sensations of well-being.
Emotions.
Thoughts that are present.
As you're ready,
With your eyes open.
Feel yourself present to this moment.
Aware of your body breathing.
Your inner resource.
And sensations of well-being.
Peace and ease as you come fully back to your wide awake state of mind and body.
Present to this moment.
