Make your way into a comfortable position.
You can close your eyes or just soften your gaze down to the floor.
Start by taking a few long slow full breaths in.
Filling the body up fully.
And then exhaling fully through your mouth.
In through your nose and out through your mouth.
Now allow your breath to find its own natural rhythm.
So allow the air to effortlessly come into your body and then leave your body.
Bring your attention to fully noticing each inhale that comes in through your nostrils,
Travels down into your lungs.
Feel your belly expanding just a little bit.
Now notice each exhale as your belly contracts and the air moves back up and out of your body.
Try to become fully aware of the flow of your breath.
So aware of the air coming in through your body and then the air leaving your body.
Notice how each inhale is slightly different than each exhale.
You might notice the air as cool as it enters through your nostrils and then warm as it leaves your nostrils.
Maintain awareness of your breath and begin to let go of any noises around you.
If noises or sounds distract you and pull your attention away from the breath,
Just simply notice those sounds and then bring your attention back to the breath.
Don't worry about trying to change the breath or take the perfect breath.
Just simply allow your breath to be normal,
To be natural,
To be effortless.
Just simply observe and accept the experience of breathing without any judgment.
Just simply paying attention to each inhale and each exhale.
If your mind begins to wander,
Maybe to thoughts,
To plans for the day,
Or any issues you've been having,
As soon as you notice that your mind has left the breath,
Remind yourself that you're wandering and then kindly bring your attention back to breathing.
Watch the thought as it enters into your awareness as neutrally as possible,
So without judgment,
Without trying to push it away or ignore it.
Then simply practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each thought that arises on a leaf and watch as it floats out of sight down the stream and bring your attention back to your breath.
Let your breath be the anchor of your awareness that you can return to over and over again when you become distracted by thoughts or sensations.
Notice when your mind has wandered and notice the types of thoughts that take your attention away from the breath.
Noticing creates awareness,
Which is the richest part of learning.
With this knowledge,
You can strengthen your ability to detach from these thoughts and mindfully focus your awareness back on the qualities of your breath.
Allow your breath to be your home base.
Each time the mind wanders,
Practice returning home to the breath with your full attention.
Notice the gentle rise of your stomach as you inhale and the falling sensation,
The letting go as you exhale.
Allow yourself to be completely with your breath as it flows in and back out.
Your mind might become distracted by discomfort or pain in the body,
Maybe twitching or itching sensations,
All that draw your attention away from the breath.
You might also notice feelings arise,
Maybe sadness,
Happiness,
Maybe frustration or contentment.
You don't have to act on these feelings or sensations.
Just simply acknowledge whatever comes up,
Any thoughts,
Stories,
Judgments about your experience.
Simply notice where your mind goes without judging it,
Without trying to push things away or clinging to things.
Just notice where your mind goes and when it's time,
Simply bring your mind back to your breath.
Breathe in and breathe out,
Try to maintain your awareness as the air goes all the way in and all the way out.
Try to be present with your breath moment by moment.
If your mind wanders,
Again just notice without judging and then gently guide your awareness back to breathing.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body and beyond your body to the room that you're in.
When you're ready,
You can open your eyes and come back fully alert and awake and remember that the breath is always with you to be your home base that will bring you into the present moment.
