Hi,
Welcome to this just breathing meditation.
In our lives we all face stress and whenever we face stress know that you can come to this meditation to help relax in your natural breath.
Let's take a comfortable posture making sure our backs and our legs are straight but yet relaxed.
And our shoulders dropping down and are relaxed.
If you're sitting on a chair just feeling the feet against the floor.
Letting the body relax.
Making sure there is no tightness or stiffness anywhere in the body.
And gently closing your eyes.
Let's bring our attention to any sounds that you may be able to hear around you.
And let's just listen to it as it is without liking or disliking the sound.
Letting the sounds come naturally to you.
So that you're not making an effort and listening to them or searching for them.
Letting the sounds come naturally to you.
Whenever your attention wanders simply calmly return.
Now gently shifting that attention to our sitting posture.
Bringing relaxed attention to how our body is coming into contact with the chair or the mat or the wall.
Just feeling those points of contact.
Also how our hands are resting on the body.
You're simply sitting.
And the most common thing that will happen or is likely to happen is the sound of your attention keeps wandering whenever it does calmly return.
Now gently shifting that attention.
To wherever you can feel the breath easily.
That could be through the tummy going in and out.
Or the chest going up and down.
Or the breath through the nostrils.
If it helps you could also place your hand on the belly or the chest or near the nostrils to feel the touch of the breath.
When the attention wanders you calmly return.
And the most common thing that will happen or is likely to happen is the sound of your attention.
You simply noticing the natural breath.
When the attention wanders you calmly return to the breath.
And the most common thing that will happen or is likely to happen is the sound of your attention.
Thoughts may come.
It may wander away somewhere.
That's okay.
Calmly return the attention to the breath.
That's it.
That's it.
That's it.
When the mind wanders calmly return.
When the attention wanders you calmly return.
Anything else apart from the breath for now is a distraction.
So calmly return to the breath.
The only job you have right now is to relax.
The only job you have right now in the world is to bring the attention back calmly whenever you lose away from the breath.
Even if you doze off or sleep,
Whenever you wake up,
Calmly return to the breath.
Now gently releasing the focus on the breath.
Let's continue to sit there for a minute or two in the quiet space.
Not necessarily focusing on anything,
But just sitting.
Whenever you feel ready,
You can gently open your eyes.
Know that this meditation can be done,
Even lying down.
So please choose what suits you.
And the most important part will remain,
Bringing your attention back calmly whenever it wanders.
Please feel free to come back to this meditation whenever you feel like.
Wishing you all health and goodness.
Namaste.
