Welcome to the mindfulness of breath meditation.
Take a moment to let your body settle in a comfortable position.
Relax the whole body.
Keep the head,
Neck and back erect but not rigid.
Keep the hands comfortably placed on the lap or on the knees if sitting.
Keep the hands on the sides if lying down.
Intentionally,
Cultivate an attitude of patience,
Gentleness and kindness towards yourself.
Allow your eyes to gently close and tune in to the feeling of the breath flowing in and out of the body.
Focus your attention on the sensation of the breath moving past the nostrils or on the sensation of the breath moving into the belly,
Lifting it during each in-breath and receding gently on each out-breath.
Follow the breath as it comes in and goes out.
Allow yourself to just dwell here,
Moment to moment.
Each time you notice your mind has wandered off,
Gently bring it back to the breath.
Choose as best as you can not to judge or to get carried away by the stories of your thoughts,
Fantasies and emotions.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Follow the breath as it comes in and goes out.
Each time you notice your mind has wandered off,
Gently bring it back to the breath.
Choose as best as you can not to judge or to get carried away by the stories of your thoughts,
Fantasies and emotions.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Follow the breath as it comes in and goes out.
If you have not yet seen the breath,
You can see it.
If you have not yet seen the breath,
You can see it.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
Gently let go and return back to the breath.
We now come to an end of this meditation.
Please stay centered for a few moments to dedicate the merits of this practice.
May I be happy.
May I be peaceful.
May I live with ease.
May all beings be happy.
May all beings be peaceful.
May all beings live with ease.
