So you might close your eyes and then once your eyes are closed, adjust your posture and let

your posture be one that's very conscious, so that you're sitting tall.

There's a quality of uprightness that supports awake alert awareness.

So you're sitting tall, but within that tallness see how much you can from the inside out

relax, just to be at ease.

We open together as we often do with the simple attention to the breath.

I'd like to invite you to inhale deeply a more exaggerated in breaths.

Once you're taking in more air than usual, inhaling, filling the lungs and then a very

slow out breath.

So slow that you can really feel the sensations of letting go.

And again, inhaling deeply, filling the chest, filling the lungs.

You might even hold for a moment, sense a stretch or an opening across the chest and then

a very slow out breath again, gently releasing, letting go, letting go.

And again, inhaling deeply, filling the lungs.

Hold for a moment, let the chest be open, the shoulders back and down a bit and a slow

out breath, releasing, relaxing outward, letting go.

Then let the breath in a relaxed way resume in its normal rhythm, but keep the attention

resting with the breath, relaxing with the breath.

So the breath is in the foreground yet the senses are awake.

So you're aware of the sounds around you, aware of the sensations of the sitting posture,

this play of aliveness.

And with the kind of listening, bringing your attention close into the heart, just notice

...