Welcome.
In this meditation you will be guided into 20 minutes of silence through focus on the breath.
You find a comfortable seat where you will not be disrupted,
Where you can have an upright straight spine,
Whatever kind of seat suits you.
When you are ready,
Close the eyes,
Remove glasses if you are wearing them,
Bring your awareness to the nose,
To the nostrils.
Take a deep breath to begin.
Maybe three or four deep breaths at your own pace to get acclimated with your breathing.
Then return to natural breath,
Natural respiration.
Now your only job is to observe.
Do nothing.
Nothing but observe the sensations of the breath.
There is no right or wrong sensation.
It can be any sensation.
Only observe these sensations that you notice.
For each one will come to pass.
It is the reality of nature.
Everything is constantly changing.
The inhale keeps changing into an exhale.
The exhale keeps changing into an inhale.
Remain aware.
Remain alert.
Diligent to your only duty.
Your only duty,
Your only job right now is to observe respiration,
Your natural respiration.
After some time,
The mind begins to wander.
That is natural.
Gently redirect yourself back to the breath,
Back to the nostrils where the air continually passes.
Remain aware.
Remain alert.
Do nothing.
Just observe.
To close and prepare to open the eyes,
Take a deep inhale through the nose.
Slowly exhale as you slowly open the eyes.
Well done.
Enjoy.
