12:11:09 Ready for an awareness of breathing practice a short practice,
12:11:17 just settling in finding yourself seated.
12:11:26 Or if you like any other posture that feels right for your body right now standing line down on a mat
12:11:40 and feeling the body in this posture.
12:11:47 support beneath the body contact points.
12:11:52 The weight of the body,
12:11:57 sitting in an alert and dignified posture.
12:12:03 setting the intention to as
12:12:07 awake and alert for this practice.
12:12:13 Beginning to check in with how the body feels right now.
12:12:22 Any sensations that you might be noticing.
12:12:25 Just noting them.
12:12:30 And then beginning to pay attention to the breath.
12:12:34 The movement of the breath.
12:12:39 In an out of the body,
12:12:49 seeing if you can pay attention to the breath for the full length of each inhale.
12:12:59 Exhale,
12:13:04 and
12:13:09 perhaps noticing where you feel the breath the most in the body,
12:13:18 whether it's at the level of the nostrils, or the throat.
12:13:27 The chest, the rib cage, or the belly.
12:13:37 it's paying attention to the physical sensations of breathing, where you notice it the most.
12:13:56 Allowing the breath to be an anchor to the present moment.
12:14:05 And rather than trying to change the breath or make it behave a certain way, just allowing it to be as it is. There's no right or wrong, you're breathing, you're here, you're alive, just allowing the breath to be as it is.
12:14:43 If you're feeling depressed, mostly in the valley or the chest, you might notice a rising and falling.
12:14:56 As the breath moves in and out of the body,
12:15:07 or at the nostrils, you might notice the temperature of the breath.
12:15:27 If it's helpful. You might even wish to place a hand on the belly or the chest.
12:15:35 In order to feel the rising and falling for the each breath.
12:15:52 If the attention gets pulled to thinking, or sound or some other part of your experience.
12:16:02 And just noting this silently even saying, thinking, or sound without getting caught up in figuring it out or the train of thought.
12:16:31 Let's gently and kindly and as best you can without judgment, guiding the attention back to the sensations of breathing in this moment. Soon as you notice.
12:16:34 You're awake, you're aware.
12:16:37 And you can guide the attention that make that choice.
12:17:14 The breath may be long or short shallow or deep flowing.
12:17:45 You might notice how it changes from moment to moment,
12:17:55 resting in this awareness of the breath coming and going,
12:18:21 And the sensations of breathing,
12:18:17 the rhythm of the breath.
12:18:31 Perhaps this nourishing quality of each inhale, and to the quality of each exhale.
12:20:03 Just noting, where the mind has been in gently and kindly guiding it back to the sensations of breathing, with curiosity and interest,
12:20:20 guiding the attention back over and over again.
12:21:25 Now releasing the attention on the breath and just bringing the attention to the entire body.
12:21:34 The body in this posture, sense of this body in this space.
12:21:44 Body breathing sensations of contact.
12:21:54 beginning to open the awareness to sounds inside or outside the room.
12:22:06 And then whenever you're ready releasing this practice and if the eyes are closed then opening the eyes.
12:22:17 springing the attention back into our space.
12:22:29 bringing the attention back into our space.