Welcome.
This meditation is simple.
You're not going to change your breath,
And you're not going to breathe in a certain way.
You're just going to notice the breath you already have.
So find a comfortable position,
Seated or lying down,
Whatever feels right.
If your eyes are open,
I invite you to let them close,
And if they're already closed,
Can you let them soften a little bit more?
There's nothing you need to do here.
Just be present with your breath.
Let your attention settle into your body.
Notice where you're sitting or lying,
And feel the contact of where your body is being held.
Now bring your awareness to your breath,
And just notice where do you feel your breath most clearly?
Maybe at your nostrils with the cool air moving in and the warm air moving out.
Maybe it's your chest,
The rising and falling,
Or in your belly.
Just notice where you feel your breath the most,
And keep your attention there.
Without changing anything,
Just notice what's your breath like right now?
Is it shallow?
Is it deep?
Is it smooth or rough?
You're not judging it or trying to make it better.
You're just noticing,
This is how I'm breathing right now.
Your only job is to notice your breath.
When your mind wanders,
And it will,
Just come back.
Come back to your breath.
Breathing in,
And breathing out.
You don't have to control it or perfect it.
This is an invitation to just be with your breath.
If thoughts come,
Let them.
The practice is noticing when you've left your breath,
And gently returning back to it.
So notice,
Wander,
And then return again and again.
Take a moment to notice how you feel now.
Not to judge if better or worse,
But just to notice,
How do I feel?
Maybe you feel a little more space.
Maybe you feel exactly the same.
And all of it's okay,
Because you practice being with your breath,
Without needing to change it or understand it.
And when you're ready,
Take a deeper breath,
Feel it fill your body,
And let it go.
Wiggle your fingers,
Wiggle your toes,
And slowly,
Open your eyes.
Your breath is always with you,
And you can return to it at any time.
Thank you for practicing with me.
Have a beautiful rest of your day.
