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12:35:58 And I want to keep going with this sort of breath practice that we've been exploring the last couple weeks, maybe a little bit differently but just to practice where you can really find some space to settle settle in the body and the mind.\
12:36:24 So finding a posture that feels again supportive for the body and.\
12:36:36 If you're sitting or standing.\
12:36:41 If you're lying down feeling the lower legs in the back, supported by the earth, getting a sense of the entire body here in this posture,\
12:36:58 checking in with an intention for yourself for this practice. Perhaps it's an intention to just pay attention to be aware of what's here.\
12:37:11 And maybe meet.\
12:37:15 Whatever is here with curiosity, kindness,\
12:37:30 such as taking a few moments to settle into the posture you've chosen sitting, standing mind down.\
12:37:39 And it anytime in the practice if you feel the need to move some part of your body, shoulders neck, hips, for it is.\
12:37:52 That's okay just moving with awareness of the sensations, if you can.\
12:38:00 The being kind and supportive of your own exploration in this practice.\
12:38:09 And if breath meditation on the object of breath is the anchor to the present moment if that is difficult for whatever reason are not accessible for you, then you may choose to use the sensations of the feet or the lower legs in contact with the ground\
12:38:34 with the support beneath you.\
12:38:38 And these sensations this feeling of touch of contact can be an anchor,\
12:38:47 where you may wish to open the eyes to pause the meditation at any time.\
12:38:53 And using your five senses sense of sight, looking around you sense of touch, say between the body and contact points.\
12:39:12 Sound paying attention to sound coming and going, taste and smell, using these five senses to really\
12:39:21 find a connection in the present moment.\
12:39:28 So if you like will continue on with paying attention to the body breathing.\
12:39:40 If you choose another anchor like sound or contact\
12:39:47 sensations of touch\
12:39:51 and continuing with this\
12:40:02 turning towards this anchor, feeling the movement of the breath.\
12:40:12 Coming and going for the body moving in and out of the body.\
12:40:27 Establishing a kind of spacious awareness of the body breathing.\
12:40:35 The breath itself and how that feels.\
12:41:25 Allowing the breath to be just as it is, whether it's shallow, or deep long or short, whatever rhythm\
12:41:28 process moving with noticing this.\
12:41:43 breath is moving with noticing this.\
12:42:00 Perhaps you're feeling the breath, more in a certain part of the body.\
12:42:07 Like the nostrils, or throat or chest or rib cage, or the family.\
12:42:52 Wherever the breath is making itself known to the most.\
12:42:59 You could choose to place the attention there, and\
12:43:07 explore any sensations of breathing\
12:43:14 way the breast feels in that part of the body.\
12:44:16 If the attention has begun to wander and the mind is off, thinking about something, planning, worrying judging.\
12:44:33 Or if the attention gets pulled to a sound or some other body sensation then just noting this, noting thinking, naming the sensation, without trying to figure it out, or create a story or follow a story.\
12:44:59 Simply, noting, thinking is happening, or sound or naming the sensation.\
12:45:12 Then,\
12:45:12 After acknowledging this with some kindness and curiosity about the breath and about the process\
12:45:25 of paying attention in this way, bringing the attention back to the body breathing to wherever you might notice the body, meeting the most.\
12:45:41 Maybe the rising and falling of the brass in the belly\
12:45:52 temperature.\
12:45:55 Okay peace\
12:45:58 rhythm.\
12:46:07 Maybe this changing nature of the breath as it comes and goes.\
12:47:21 Continuing to\
12:47:30 rest in this awareness of breath coming and going.\
12:47:36 And the last couple of minutes of this practice, perhaps, checking in and noticing, there's anything, any state that the mind.\
12:47:53 The body is in\
12:48:01 or has been in in this practice, anything that you've experienced such as sometimes there can be sleepiness or tiredness showing up kind of\
12:48:14 expression of maybe\
12:48:18 low energy.\
12:48:21 Or maybe there's agitation\
12:48:31 difficulty with staying\
12:48:37 with the brass or in this posture.\
12:48:53 We there's a sense of\
12:48:56 wanting something wanting the breath to be a certain way or wanting the body to feel a certain way, maybe there's a sense of avoiding or pushing something away not wanting wanting this sensation in the shoulder.\
12:49:20 Not wanting the breath to be shallow or to feel constricted.\
12:49:29 Or there may be doubt.\
12:49:34 Rising about. Can I do this am I doing this right.\
12:49:39 Is this the right practice for me\
12:49:45 questions about this, just noticing these states of mind that may be in the background, bringing them into your awareness if they are there any of them.\
12:50:04 Perhaps bringing a sense of curiosity and interest and really kindness towards these states because they're part of the human condition.\
12:50:18 It can be a way to increase our awareness of what is here right now.\
12:50:29 So as best you can, bringing an energy of interest and curiosity and kindness to this experience in this moment,\
12:50:41 knowing it may change in the next moment.\
12:51:19 And then slowly releasing the attention on breath and springing the attention to the entire body.\
12:51:31 In this posture.\
12:51:34 The body prevailing sense of the space around you.\
12:51:50 Temperature\
12:51:50 sense of the body as a whole.}