Welcome to today's meditation.
Let this practice be an invitation to soften the grip of doing and step into simply being.
It's a time to pause,
To breathe and to notice.
Take a moment to arrive exactly as you are.
Whether that be a comfortable seated position with a tall spine or gently laying yourself down flat.
Allowing the body to settle,
Soften into the space around you.
The first step to meditation is choosing something to focus on.
The second step is to redirect the mind back to that point of concentration.
This meditation invites you into the present moment through breath awareness.
Using sensation as an anchor for attention.
Let's begin.
Bring your awareness to the natural rhythm of your breathing.
Begin to notice where the breath touches the nostrils.
Feel the soft touch of the air as it enters and leaves the body.
You may sense a difference in temperature,
The coolness of the inhalation,
The warmth of the exhalation.
Observe the meeting point of the breath inside the nostrils.
A subtle pause where the inhale turns into the exhale and the exhale turns back into the inhale.
These tiny moments of stillness are always present even when the breath is flowing.
Notice the texture and quality of the breath.
Is it smooth or uneven?
Deep or shallow?
Fast or slow?
There is no right or wrong,
Just simply observation.
As you continue,
Reflect gently on this truth.
The way we feel is reflected in the way we breathe.
When we're anxious or rushed,
The breath often becomes shallow or quick.
When we're calm,
The breath naturally softens.
And just as importantly,
We can influence the way we feel by changing the way we breathe.
Let's gently invite a deeper breath.
Begin to feel the breath moving into the navel area.
As you inhale,
Notice the abdomen softly expanding.
Then find a gentle pause for one or two counts.
Then gradually release the exhalation,
Feeling the navel gently drawing back towards the spine.
Let the breath be easy and unforced.
Softly sip the inhalation.
Feel the body expand with lightness.
A little pause and gradually release the exhalation.
Body softening.
Let this movement of breath be your point of concentration.
Each time the mind wanders,
Simply come back to the dance between the breath and body.
Let each breath draw you back to the witness within.
Quiet space that simply watches without judgment.
Gently guiding your awareness back now.
Swallowing if the mouth is dry.
Notice how this simple act of awareness may have shifted your state,
Even subtly.
Perhaps there's more space,
More steadiness,
Or a gentle sense of presence.
The breath is always with you.
A quiet companion,
Anchoring you to the present moment.
Anytime you feel scattered or overwhelmed,
You can return here.
To the navel rising and falling.
To the touch of air at the doors.
To this moment,
Just as it is.
Thank you for practicing.
