| So let's start with just acknowledging breathing. |
| In everyday life, we rarely pay attention to our breathing. |
| However, the words like "existing" and "being," they share the same word roots as words like "breathing." |
| While blood is circulating in some languages, that means that when humans were creating their own languages, they don't think about the existence, but they try to feel the existence by feeling heartbeat or breathing. |
| So that's why we’ll start by just acknowledging your breathing. Just try to feel how you breathe. |
| So, now, slowly shifting your attention to the parts of your body contacting floor, chair, or cushion. |
| First, try to feel how your body weight is distributed to the parts of your body contacting floor chair or cushion. |
| Then, try to feel on what kind of object your body is resting. |
| But this case, imagine that you were blind. Normally, we describe our surroundings with shapes and colors. However, if you're blind, how'd you relate yourself with your surroundings? |
| Maybe you'd pay attention to texture and temperature more. |
| But, here, when you say "temperature"—like warm or cold—what exactly are you experiencing? |
| How "cold" actually feels like? |
| What texture? When you say "hard," "soft," "rough," or "smooth," what exactly are you experiencing there? |
| Now, try to feel your tailbone. |
| But probably, maybe some of you when you hear the word "tailbone," you have an anatomical image of a tailbone in your mind and using that image to feel your tailbone. |
| But, can you feel your tailbone without such an image? |
| And if you can feel your tailbone, breathe in. |
| And as you breathe out slowly, for a long time, you're slowly shifting your attention upward inside your spine. |
| So each time you breath out, you are shifting your attention upward inside of your spine, as if you can feel the each bone on your back. |
| If your attentions around your neck, try to feel the weight of your head with your neck. |
| So try to feel how heavy your head is but also which part of your neck, you are feeling the weight of your head most. |
| So, now, bring your attention back to the sensation of your breathing. |
| But this time, try to feel what kind of air is coming into your body through your nose and what kind of air is coming out your body through your nose or mouth. |
| So try to feel the texture, temperature, humidity, and aroma of the air coming into and coming out your body. |
| But once again, when you say texture, temperature, humidity, or aroma, what exactly are you experiencing there? |
| So slowly shifting your attention to your chest and back. |
| When you breathe in, your chest and back are expanding. |
| And when you breathe out, your chest and back are contracting. |
| So try to feel the movement and sensation created by your breathing around your chest and the backs. |
| Then using this movements in the back and also chest, try to feel the shape and size of your upper torso. |
| You may say you know how you look because of pictures, videos, and the reflections in mirrors. |
| However, here, try to capture yourself with the sensation, the movements created by your breathing. |
| And then, slowly you're moving your attention to the lower part of your stomach, just below your belly button and little inside. |
| There is an area called tanden in Zen tradition or Chinese medicine. |
| So when you breathe in, this lower part of your stomach—tanden—is sticking that forward. |
| And when you breathe out, you're using this tanden, the lower part of your stomach, to push the air against your tailbone. |
| So, when you breathe in, your tanden, the lower part of your stomach, sticking that forward. |
| Then when you breathe out slowly, for a long time, you're using tanden, lower part of your stomach, to push air against your tailbone. |
| And if you can, try to add some pause after you breathe out all the breathing. |
| So you pause before you breath in. |
| As you’ve already noticed, that breathing creating a lot of sensation and movements. |
| But when you pause, what can you still feel there? |
| So few more breathing can slowly end this meditation. |
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