Welcome to this Awareness of Breath meditation.
Finding a comfortable position,
Either seated or lying down,
And gently closing the eyes.
Taking a moment to settle into the body and relax.
Throughout this practice,
We'll be focusing the attention on the breath,
Cultivating a deep sense of presence and centering,
Bringing the attention to the body,
Taking a deep breath in and exhaling,
Releasing any tension or distractions from the body and mind,
Feeling and becoming present in this moment,
Allowing the body to relax,
Surrendering to the support of the surface beneath the body,
Feeling the weight of the body sinking into the ground and grounding in the present moment.
Observing the natural breath.
Shifting the attention to the breath,
Noticing the natural flow of the breath,
The inhalation and the exhalation,
Being aware of the sensations of the breath as it enters and leaves the body,
Without trying to control or manipulate the breath,
Simply observing it with curiosity and openness.
Focusing on the sensations of the breath,
Narrowing the attention to the sensations of the breath at a specific anchor point,
Such as the sensation of the breath entering and leaving the nostrils or the rise and fall of the abdomen.
Choosing one anchor,
One anchor point that feels comfortable and bringing the attention to it,
Noticing the temperature,
Noticing the texture and noticing the rhythm of the breath at this specific point.
Cultivating gentle awareness,
Continuing to focus on the chosen anchor point,
Noticing thoughts,
Sensations or emotions as they rise in the mind,
Bringing awareness to these distractions,
Simply acknowledging them without judgment or attachment,
Gently releasing the distraction and bringing the attention back to the breath,
Returning to the sensations at the chosen anchor point.
Expanding awareness to the entire breath,
Allowing our awareness to include the entire breath cycle,
Observing the complete journey of each inhalation and exhalation,
Feeling the breath filling the lungs and then emptying them,
Flowing in a continuous rhythm,
Being fully present with the breath,
Allowing it to anchor the present moment.
Taking a moment to deepen the presence with the breath.
With each inhalation,
Feeling a sense of grounding and energy entering the body.
With each exhalation,
Experience a sense of relaxation and letting go,
Allowing the breath to be the guide,
Nurturing a deep state of presence and centeredness.
Gently bringing the attention back to the body and the present moment,
Taking a deep breath in and exhaling,
Letting go of any tension or thoughts that may have arisen,
Knowing that you can return to this practice of awareness of breath whenever you need to cultivate presence and calm within.
May you carry the spirit of mindfulness and centeredness with you throughout the day.
And when you're ready,
Gently open the eyes and continue the day with a sense of clarity and peace.
