Begin by sitting in a comfortable position. Take a moment to adjust your sit bones making sure they are even on either side. Let your spine come into straight alignment feeling the shoulders drop back slightly as your hands rest comfortably in your lap.
Once you feel ready gently close your eyes then all of your awareness drop inwards paying attention to how you are breathing. Where is the air entering? how far into your body does the air travel? what muscles are involved in the process of breathing?
Let yourself be present with your breath not trying to control it or change it just observing it being aware of all the various sensations that occur while you breathe. If you notice any thoughts and turn your mind while you focus on your breath that's perfectly okay. Do not try to cling on to them, do not judge yourself for having them just return your awareness to your breath.
When we let our minds wander into things that happened in the past or things that might happen in the future we take away the gift of peace that lives in this present moment. Peace begins by being present, being in this very moment noticing every ounce of air entering into your lungs.
Noticing how your clothing feels on your skin, any sounds that are happening around you. When you let yourself stay present here in this moment you get so much more out of life and any time you spend worrying about the past or the future everything you need is right here in this moment.
Take a deep breath in feeling your stomach expand holding your breath when you reach the top and when you're ready exhale with a long audible sigh. At the bottom of this breath just return to breathing at a pace that works for you.
Be proud of yourself for focusing in on the present moment. This work can take time, there are many ways to stay present besides just focusing in on your breathing you can also try to practice reciting an affirmation. When you combine focusing on your breath and an affirmation you're really burying yourself into this moment.
It's important that the affirmation is something that feels true to you so for now we will practice with the affirmation. I am willing to be present, breath in - I am willing to be present breathe out - I am willing to be present. Breath in - I am willing to be present, breath out - I am willing to be present.
Continue this process breathing in your affirmation and exhaling your affirmation. I am willing to be present. Spend several more breaths practicing this any time your mind wanders just return to your breath and the statement 'I am willing to be present'
Now take a deep inhale through your nose holding your breath at the top and when you're ready exhale with a long audible sigh. As you return to a breathing pace that is comfortable for you intentionally breathe in through your nose and out through your mouth.
Keep this cycle going, notice how when you practice breathing this way it requires a bit more effort forcing you to stay present. Take a moment to tune into your back, how was your posture? if you need to readjust do so now and just focus on your breath inhaling through your nose and exhaling through your mouth.
Be proud of yourself for practicing staying in this moment noticing the sweetness of the air around you, the sensations your body experiences. There is no agenda there is no trying to change anything all you are doing all that you have been practicing is just being, being here present in this moment.
When you're ready take a deep breath in through your nose, hold it at the top, exhale with a long audible sigh and when you're ready roll your shoulders and gently open your eyes back to the room around you.
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