Finding a sitting posture that lets you be upright enough so you feel that the quality

of alert, let the posture support that awakeness and also at ease.

And as you come into stillness, bring the attention to the breath.

We begin with some very full breath and unusually full in breath, inhaling deeply, let's fill

the chest and the lungs.

And then a slow out breath, slow enough that you can feel the sensations of releasing

the breath, the sensations of letting go.

And then again, inhaling deeply, slow out breath, just feel yourself relaxing, releasing,

letting go.

And then once again, inhale deeply, hold the breath for a moment, you might feel stretching

across the chest, the shoulders back and down a bit, tuck the chin in and a slow out

breath, letting go, letting go, and then letting the breath in a natural way continue and

sense the possibility of relaxing with the breath.

So as if when the breath comes in, you could feel yourself relaxing open and flading

like a balloon, and with the out breath settling, releasing, letting go.

Noticing also how in just a few moments there's an increased quality of presence.

The senses be awake, listening, feeling the aliveness, sensations throughout the body,

and then bringing a careful attention to the heart area.

Just notice the mood of the heart, whatever emotions might be there, whether there's

a quality of openness or closeness, numb, sensitive, anxious at ease.

So judging, just to notice, part of becoming intimate with our experiences, simply noticing

how is it right now?

...