Align yourself to find a comfortable position with your head,
Neck and spine aligned and comfortable and with your arms and legs in a position that feels just right for you.
And now let's allow this to become a time in which we let go of our usual way of operating,
That of constant doing and let's allow this to become a time of just being,
Of allowing ourselves just to be and becoming aware of all the feelings that arise as we try to become still inside.
And so,
As you allow your body and your mind to become still and quiet,
Just bring your attention to the fact that you're breathing and becoming aware of the movement of the breath as it enters and leaves your body.
Of manipulating your breathing in any way,
Not trying to change it,
Simply being aware of it and all the feelings associated with breathing.
And if you feel comfortable with it,
As you continue to notice your inhalation and your exhalation,
Noticing your breath flowing deep down into your abdomen,
Feeling the abdominal wall as it expands with each inhalation and as it relaxes into the spine with each exhalation.
And simply being totally here in each moment with each breath,
Not trying to do anything,
Not trying to get any place,
Simply being present with each breath that you take.
Just giving full care and full attention to each in-breath and to each out-breath.
As you may have noticed from time to time,
Your mind may wander off into thoughts of the past,
Fantasies,
Anticipations of the future,
Worrying,
Memories,
Whatever.
But as soon as you become aware that your attention is no longer here,
No longer focused on your breathing and without giving yourself a hard time,
Simply escorting your attention,
Your focus back to your breathing.
Just pick up wherever that happens to be on an in-breath or on an out-breath.
Try to be fully conscious of the duration of each inhalation and the duration of each exhalation from moment to moment.
That's it.
And in the practice of meditation,
Using the awareness of your breathing and using your breath as an anchor to help bring you back to the present moment and to refocus your attention on your breathing.
Refocus your attention on your breathing.
Every time you notice that your mind is becoming absorbed,
Preoccupied or restless.
And simply remembering that every time you notice that your mind has wandered off of the breath,
Just to be aware of it as soon as you can be.
And when you are,
Just gently bring your attention back to your abdomen,
Back to the present,
Back to the moment,
Back to absorbing the flow of your breathing.
And when you are,
Just gently bring your attention back to the present moment.
And now,
As this meditation comes to an end,
Recognizing that you have spent this time intentionally nourishing yourself by dwelling in the state of non-doing in this state of being.
Taking time for yourself to be who you are and to feel what you feel.
And now,
Very slowly and gently bring your attention and your focus back into the room.
Feel the weight of your body on the floor or in the chair.
Wiggle your fingers,
Your toes.
Bring your focus back into the room,
Feeling alert and awake,
But also calm and relaxed.
And when you are ready,
Gently allow for your eyes to open.
And now,
Very slowly and gently bring your attention back to the present moment.
