Welcome,
This meditation is for strengthening your awareness.
Awareness is so necessary with countless benefits,
It seems as though there is no end to how much you can build up your awareness.
Find a comfortable position.
It is ideal to sit upright so there is less chance you will fall asleep,
But feel free to lay down as well.
Now let's close the eyes and make sure you do your best to keep them closed all throughout this meditation.
Now bring your attention to your breathing,
Your natural breath,
Without trying to change or control it.
Maybe you take some active,
Deep breaths and then return back to your natural respiration.
There is no other job to do right now but watch your breath.
Whatever kind of sensation you are aware of about the breath is the right experience for you.
You know it is there.
Any kind of sensation,
It does not matter what kind of sensation you feel coming in and out of the breath.
If the breath feels cold,
If you can barely detect the breath,
If it is coming out of one nostril more than the other,
Simply keep observing whatever is present.
When thoughts arise,
Let them,
Let them come and go while remaining with your breathing continuously.
The breath is always happening.
Focusing on it brings you into the present moment.
Your mind is not used to focusing on the present moment,
So you might be having some obstacles in the way of you and the breath,
Such as thoughts and bodily sensations.
It seems difficult.
It is not difficult.
It just is.
It's changes that always happen in the body that go unnoticed and now you notice them.
So keep coming back to the breath continuously,
Repeatedly.
Do whatever you have to do to be gentle and compassionate with yourself to keep completing this task,
To stay diligent to your only duty that is staying with your breath in the present moment.
You may even challenge yourself to see if you cannot let a single breath pass your awareness.
And now that you know what to do here,
I will leave you to yourself for a few minutes so that you can be left alone with your breath and continue to double up and strengthen your awareness.
Beginning now.
Now,
Wherever you are,
Let's return back to the here and now,
However that works for you.
You could drop into the body.
You can tune in to any sounds happening around you.
You can tune in to any of the senses or you can stay with the breath as you take a deep breath in and exhale slowly.
Whenever you are ready to open your eyes,
You may do so.
Well done.
Keep coming back to this meditation in order to strengthen your awareness anytime,
Anywhere.
Thank you so much for doing the work.
Until next time.
