To start this meditation,
Find a comfortable sitting position for yourself,
Either on a chair or on the floor on a cushion,
Using whatever props you need to find a posture that allows the back to be straight but not rigid.
If you're on a chair,
Sitting towards the front so the back is self-supported.
The knees are hips-width apart,
The legs uncrossed,
And the feet flat on the floor.
The hands resting comfortably,
Either on your thighs or on your lap.
Sitting in a dignifying position,
Almost mountain-like,
Finding a posture that reflects stability and balance,
And that allows you to be awake,
Alert,
And present.
Soften the shoulders to relax,
Softening the muscles of the face,
Softening the jaw,
And either lowering the gaze slightly towards the floor,
Or if you prefer,
Gently closing the eyes.
And as you allow the body to be still,
Bringing the entire attention to the fact that you're breathing,
Sensing the flow of air as it goes into and out of the body,
Noticing the entire cycle of the breath,
Following the full length of each in-breath and out-breath,
Allowing everything else to move to the background,
And just noticing the breath,
Moment by moment by moment.
Perhaps you notice the breath more prominently in one area,
Maybe the chest and the belly,
Noticing how this area moves and expands with the in-breath,
And slowly deflates with the out-breath.
Or perhaps it's easier for you to feel the breath at the level of the nostrils,
Feeling the cooler air as it goes through the nose during the in-breath,
And the slightly warmer air coming out through the nose during the out-breath.
Choosing the spot where the sensation of breathing is more prominent or easy to experience for yourself,
And keeping the attention in that area,
Being with the breath as best you can.
There is no need to change or manipulate the breath in any way,
No need to force it or slow it down,
Just sensing the breath as it is,
Coming in and leaving,
All on its own.
Moment by moment by moment.
At some point you may notice that the attention has moved away from the breath,
Pulled into a thought or a memory about the past,
Or maybe into the future,
Planning and worrying.
The mind wonders,
That's what the mind does.
And each time you notice that the mind has wandered,
Choosing to return to the breath without judging yourself,
Without harshness,
Instead with kindness,
Gently bringing the attention back to the breath,
Back to this moment.
Breathing in,
Knowing you're breathing in,
And breathing out,
Knowing you're breathing out.
No matter how many times the mind wanders,
Each time just coming back to the breath that is happening right now,
An in-breath or an out-breath,
Returning to being fully present to this moment.
Breathing in and breathing out.
And as this meditation comes to an end,
You may wish to appreciate yourself for the effort of paying attention to your life,
And for taking the time for being present,
Moment by moment by moment.
