This short meditation promotes a sense of calm presence through simple awareness of the breath.
There are starting and ending chimes to let you know when the sit starts and ends.
Begin by settling into your seat or lying down on a flat surface.
Adjust your body and your clothing so that you are comfortable.
Know that you can move your body at any time you need throughout this meditation.
Allow your eyes to close if you are comfortable or gaze ahead with a soft focus.
Start to direct your attention to your breath.
Notice the quality of the breath moving in and out of your body.
There is no need to change what you find.
Simply become aware of what is present.
The breath might feel smooth or rough,
Deep or shallow,
Wide or narrow.
Be curious about what you find and open to simply witness.
Pay attention to where the breath feels most present to you here and now.
It might be your nose,
Your mouth,
Your chest or your belly.
Let your focus rest on this area and feel the sensations of the breath entering and leaving your body.
If your mind wanders,
That's okay.
When you notice yourself lost in thought or recalling stories,
Simply move your attention to your breath once again as it moves in and out.
Gently keep your attention on your breath,
On how it feels to breathe in and out.
I'll watch the time and let you know when it is time to end the meditation.
Thank you.
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Breathing in and out.
Notice if your focus has shifted from your breath and if it has,
Bring it back once again to your breath with kindness.
This is just what minds do and there is no problem.
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Allow your breathing to deepen and notice how it feels to do so.
Let your focus expand to include other sensations in your body.
Allow it to expand beyond your body to the sounds in the room and beyond the space you are sitting.
Take one more deep inhale and exhale and allow your eyes to open.
Sit for one moment more and take in the difference in your body and your mind before you begin to move and resume your day.
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