You can find a comfortable seat where you can sit for the next Let's say 15 minutes If you can have your spine somewhat straight so you're sitting upright Upright Upright but still relaxed And find somewhere where you can comfortably rest your hands And leave them You can gently tuck your chin as it's comfortable to you And then just bring your attention into your body Noticing how it feels to be in your body in this moment And then taking a moment to relax any tension or tightness,
Letting go Checking in,
Relaxing the muscles in your face Relaxing your shoulders,
Allowing them to fall towards the ground Relaxing the muscles in your jaw And relaxing the muscles in your stomach Now bringing your attention to your breath Observing the natural rhythm of your breath Allowing the breath to flow in And allowing it to flow out Without controlling the breath Just allowing it to be and observing it If your breath is short and shallow,
That's fine Just observe that If it's long and deep,
That's also fine Just observe and be with that Or if it falls somewhere in between Allowing without controlling Just calmly observing Giving your full attention to the natural inflow and outflow of your breath Letting go of everything else Being totally present as you breathe in And as you breathe out If you have thoughts popping up,
That's fine It's normal It's what our minds do,
Is generate thoughts So when that happens,
You don't need to be upset or annoyed Or feel disappointed that you are distracted by them Just calmly notice that you have begun thinking And take note of that You can mentally say thinking And then letting go of that Bringing your attention once again back to your breath Back to the natural inflow and outflow of your breath in this moment Noticing any physical sensations that accompany your breath Maybe the feeling of air at your nostrils Maybe the rising and falling of your stomach as it expands and contracts with each breath Anywhere you notice,
You can place your attention there However you most easily connect with your breath And just hold your attention there,
Giving your full awareness to this breath From the beginning of the next inhale,
Holding your attention through to the end Keeping your attention there as you exhale Continuing to hold your attention with your breath as the next one begins And as the next exhale leaves your body Just staying with your breath And again each time you notice your thinking about whatever it may be Just noticing that Being kind to yourself Letting go of the thought And again gently bringing your attention back to your breath Where when you are breathing in and where when you are breathing out Breathing in Breathing out Just sitting completely present with your breath Breathing in Breathing out Breathing out Breathing out And just staying with your breath and continuing to practice bringing it back Staying with your breath as long as you can Getting lost in thought,
Noticing that you've begun thinking Taking note of that And again kindly,
Calmly,
Gently bringing your attention back Again to the inflow and outflow of your breath Where you will sit With the breath for another minute So for this final minute in silence Try to keep your attention with the breath as best you can If you can for the whole minute But if not that's fine Accepting that just when you notice Bringing the attention back Just calmly But with attention Carefully observing Just coming in and the breath flowing out Breathing out Breathing out Breathing out Breathing out Breathing out If your attention has wandered away you can once again gently bring it back And then allow your mind,
Your attention to go wherever it wants You don't need to try to direct it to the breath or to hold it anywhere Just completely let go of any attempt or effort to direct or hold your attention Allow your mind to do whatever it wants to do Breathing out And now to close the meditation Taking a moment to check in with how you're feeling in your body Noticing If you feel any different now to when you started the meditation And relaxing the muscles in your face Trying to breathe,
Relaxing your shoulders and the muscles in your stomach And then noticing how it feels to be in your body,
Your body as a whole How it feels to be in your body occupying space in this moment in time And when you're ready you can gently begin to open your eyes And come back to the room Breathing out
