Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open,
Looking downward a few feet in front of you with a soft focus.
Allowing the spine to lift,
The shoulders to soften.
Today we will practice focused attention.
During this breathing meditation you will focus on your breath.
This will help calm your mind and relax your body.
Taking a full breath in and a long breath out.
Observe your breathing.
Notice how your breath flows in and out.
Don't make an effort to change your breathing in any way.
Simply notice how your body breathes.
Notice the rise and fall of your chest as the air passes in and out.
And when your attention wanders,
As it will,
Just turn your focus back to your breathing.
Notice if any thoughts arise but don't hold on to them.
Simply let the thoughts pass and bring your attention back to your breath.
And notice the stages of a complete breath.
From the in-breath to the pause that follows,
The exhale and the pause before taking another breath.
See the slight breaks between each breath.
As you inhale,
Count silently one.
As you exhale,
Count one.
Wait for the next breath and count again two.
Exhale two.
Noticing the sensation of the breath.
Inhale three.
Exhale three.
Now continue up to ten.
Noticing if your mind begins to wander and then bringing it back to the breath and sensations.
When bringing back the attention to the breath and body,
Notice how your body feels.
Keeping your eyes closed,
Notice the sounds around you.
Feel the floor beneath you.
And gently allowing your body to move a little.
Perhaps wiggling your fingers and toes and gently opening your eyes,
Lifting your gaze to take in the world around you.
If you like,
Remain sitting for a few moments longer,
Enjoying how you feel and experiencing your mind and body returning to alertness.
Thanks for joining me.
