Start by settling into a nice comfortable seated position.
Use whatever position helps you feel at ease and completely pain free.
Now close your eyes if you're comfortable doing so.
If you're not comfortable with closing your eyes,
You can keep your eyes open with a softened gaze.
Begin by taking several long,
Slow,
Deep breaths,
Breathing in fully with your entire diaphragm and exhaling fully.
Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each breath as it enters your nostrils,
Travels down to your lungs,
And causes your belly to expand.
Notice each out breath as your belly contracts and air moves through the lungs,
Back up through the nose or the mouth.
Allow your full attention to flow with your breath.
If your mind wanders,
That's okay.
That's what minds do.
As you're deep breathing,
The belly should rise and fall and your chest shouldn't move very much.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
As you turn more deeply inward,
Begin to let go of the noises around you.
If you're distracted by the sounds in the room,
Simply notice them and then bring your attention back to your breath and the meditation.
Allow the breath flow naturally as you inhale and exhale.
Don't try to change anything.
Just let it be.
Observe and accept your experience in this moment without judgment,
Paying attention to each inhale and exhale.
Watch the thoughts as they enter your awareness.
Don't try to change them or push them out.
Just let go of the thought as if it were a leaf floating down a stream.
Breathe in and out.
Be mindfully present in this moment with your breath.
Remember,
If your mind wanders away from your breath,
Just notice without judging it.
Be a thought,
Emotion or sensation that hooks your attention and gently guide your awareness back to your breathing.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body and then beyond your body to the room that you're in.
When you are ready,
Open your eyes and come back fully alert and awake.
The breath is always with you and you can use your breath as a tool to bring you back to the present moment no matter where you are.
Set your intention and use this practice up to three times a day at scheduled times per day to help cultivate and strengthen attention and to explore your emotions,
Your feelings,
Your inner voice.
Now begin by slowly moving your arms and your legs.
Allow your eyes to open and sit up slowly.
