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Sit comfortably with an elevated spine
Shoulders stacking over your hips
And draw your skull and shoulders back an inch
Find a balance between an easy and relaxed spine and a tall posture
Dignified and present without too much effort
A self-supporting spine
Feel yourself grounded
Have an awareness of the contact of your feet on the floor
Your seat on whatever it is supporting you
Notice the sensation of air on your skin
Or indeed any lack of sensation
Bring your whole body into awareness
Now take your gaze inwards
Close your eyes or lower your gaze
Become aware of the sound of your breath
Note its rhythm
Without any need to control or change it
Let it be what it is
Your mind will flit and wander
That's okay
The mind is an organic being
It will go exploring from time to time
Remember that this is not a mistake
There is nothing wrong with the mind's meanderings
It will take us away from the present moment again and again
Simply note where it's gone
Avoid delving into a conversation with that thought
And escort your attention back to the breath
Simply be aware
You may need to do this again and again
Each in breath is a new beginning
Each out breath a letting go and a letting be
A sense of coming home
To the body and to the breath
To the air that holds you
And connects you to the world around you
Listen to its sound
Feel the air circulating the cavities of the body
The back of the throat
The lungs
The abdomen
Breathe into the back of the lungs
Bring attention to the gentle steady in and out of the ribs
Expanding and opening on every inhale
Softening and closing in on every exhale
Note the changing sensations in the
Abdomen as the breath moves through you
Watch its rise and fall
You may notice that by watching the breath
It naturally slows and steadies
Perhaps deepens a little
Let it be what it is
You may feel some discomfort arise or intense sensations
This is not unusual
And there is no right or wrong way to respond
You have a choice to perhaps shift a little
Or you can choose to remain still
Just have a sense of openness and curiosity to the sensations
As you escort your awareness to that place of discomfort
Direct the breath to that region