Brother Richard

Imagine that your attention is like a microscope that you are slowly adjusting the focus on to find the tiniest, smallest, finest place where one side of the breath cycle becomes the other

And then gently begin to draw your awareness back now.

Draw it once again to your chest and belly.

And notice all of the tiny movements of chest and belly that accompany breath.

In some people, the belly moves first and then the chest,

In others, it is the other way around.

Ask yourself, what way is it for you?

And gently then, allow the field of your awareness to grow even wider.

taking in the whole of the body from the soles of your feet to the crown of your head.

And notice any subtle shifting or movement that takes place during the breath cycle.

Some people have an almost imperceptible rocking reflex as they breathe.

Some people will notice a tightness or tautness in the solar plexus or even in the lower belly as they breathe.

And some people will just notice the rise and fall of the chest.

Again, we're not looking for anything in particular, we're just noticing.

And as you notice then, check in with the totality of yourself and notice any change since you began this meditation.

Slowly then begin to draw your attention back to the contact with the floor, with the chair.

Begin to move a little, to stretch a little, even to smile a little.

And knowing that you can come back to examine these subtle sensations here and in other places in the body at any time, make the intention now to be more aware each day.

And then allow the sound of the bell to draw you back to today's activities.

Thank you.