Welcome.
We now find our way into today's meditation.
Make yourself comfortable in the way that feels best to you,
Sitting or lying down.
If you're sitting,
Keep your spine upright so that your chest opens up.
And with the next inhalation,
Gently close your eyes.
Draw your attention to the breath that you can feel around your nostrils.
Take your time to simply arrive with all of your attention at the coming and going of your breath and how it feels around your nostril.
There is nothing else you have to do.
This moment is perfect.
Just breathe in and out without any effort.
Let your breath come and go and observe how it feels around your nostrils when your inhalation comes absorbs the air into your body.
When the exhalation goes,
Letting go of the air.
What is it that you can feel?
Is the air cool when you're inhaling?
And maybe warm when you're exhaling?
How does your breath feel when it effortlessly comes and goes by itself?
Now observe whether there is a difference in the way you breathe in and out through your nostrils.
Are you more breathing through the right nostril or the left nostril?
Or is it the same for both?
There is no right or wrong.
Simply observe it.
Now draw your attention to the depth of your breath.
Is your breath more shallow or is your breath deep?
Again there is no right or wrong.
Simply observe how it is.
Let it come and go and take the time to find your answer.
Now draw your attention to the length of your inhalation and your exhalation.
Is one of them longer than the other?
Which one is longer?
Your inhalation or your exhalation?
Or are they of same length?
It is perfect the way it is.
Simply observe and find your answer.
Now take some time to find out whether there is a pause.
Is there a pause between your in-breath and your out-breath?
Or a pause between your out-breath and your in-breath?
Or maybe both?
Everything is fine.
Simply observe and find your answer.
Now draw your attention to where you feel your breath unfold in your body.
What is that one point in your body where you can feel your breath the most?
Could be your nostrils,
Your shoulders,
Your chest,
Your belly around the belly button.
What is the spot in your body where you feel the breath the most?
Draw all your attention towards the coming and going of your breath and how you feel it in that one spot of your body when your breath comes and goes.
Observe how your in-breath is.
How your in-breath unfolds and expands in that one spot.
And how that spot sings in and rests again when your exhalation leaves your body.
Just like a leaf.
It's rising and sinking in again on the surface of the water with the repeating waves that come and go.
Just focus on that one spot.
The anchor of your breathing.
And observe how it rises and falls.
It never stops.
There is no need to be concerned of having too little of it.
It is always rising and falling.
Never stops.
Focus on the rising and falling.
This moment is perfect by just being with your breath and becoming aware that there will always be enough as the rising and falling of your breath is endlessly.
It is time to come back now.
Let your attention out in your whole body.
Get aware of your legs,
Your feet and wiggle your toes.
Get aware of your arms and your hands.
Take a deep breath in through your nose and out through your mouth.
And when you feel ready,
In your own pace and your own time,
Gently open your eyes.
