Breathing in, I know I'm breathing in.
Breathing out, I know I'm breathing out.
In,
out.
Breathing in, I become aware of the whole length of my in-breath.
I do not allow anything to interrupt my awareness of my in-breath.
Breathing out,
I'm aware of the whole length of my out-breath.
My attention is uninterrupted.
Following the whole in-breath,
following the whole out-breath.
Breathing in, I become aware of my whole body.
My awareness expands
to fill my whole body.
I feel my contact with the ground
through my feet,
my ankles, my calves, my knees,
thighs, buttocks,
I feel my back, my lower back,
the upper back.
I feel my belly rising with the in-breath, falling with the out-breath.
Aware of my chest, my shoulders, my upper arms, my lower arms,
my hands.
The palms of my hands.
The thumbs, fingers.
I'm aware of my throat.
My mouth, my tongue, my cheeks.
The palate.
Lips.
Nose, eyes.
Eyebrows, forehead.
Temples. My whole face.
My scalp. My whole head.
At the in-breath, I embrace my entire body with my awareness.
And with the out-breath,
I allow any tension that may have accumulated
to be released.
Breathing in, aware of my whole body, from the tips of my toes,
all the way up through to my legs, my abdomen, my chest, my back,
my arms, my hands, my face, my head.
And with the out-breath, I release everything.
I entrust myself to my contact to the ground.
I allow myself to rest.
I have arrived.
I am home.
I arrive in my contact to the ground.
I entrust myself
to my contact with Mother Earth.
I don't need to hold anything.
With every in-breath and out-breath,
I allow myself to sink deeper
into the present moment.
(Bell)
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