Hello and welcome.
We'll be focusing on the sensations of the breath.
Noticing what it feels like to breathe in.
Noticing what it feels like to breathe out.
By focusing on the breath we're not worrying about the past or future but we're immediately in the present moment.
So go ahead to settle in to a relaxed but alert position.
Resting your hands wherever they fall naturally.
Gently close your eyes or soften your gaze downwards a short distance ahead of you.
And begin to settle in further by noticing your breath at your nostrils as you inhale and exhale.
Noticing as the air enters through your nostrils and leaves your nostrils.
On average we take over 20,
000 breaths a day and do it subconsciously.
Take a moment to bring attention to your breath and its natural rhythm.
And if at any time you find your mind wandering just bring your focus back to your breath.
You can think of your breath as your anchor,
Your home base.
And from here you can always begin again.
As you breathe in and out really notice the sensations as the air enters through your nostrils and leaves your nostrils.
I invite you to explore these sensations with curiosity.
Maybe you notice the temperature.
The air feeling cooler when you breathe in and feeling warmer as you breathe out.
Maybe you notice the pace of your breath.
Is it rushed and shallow?
Or is it slow and deep?
Or somewhere in between?
No judgment.
It is what it is.
You can even explore the sensations of that moment your inhale transitions into your exhale.
Notice all the sensations that you experience with each in-breath and with each out-breath.
Thoughts may arise and when they do you can just think of them as clouds in the sky just passing by and return to your breath,
Your anchor,
Your home base.
The Zen master Thich Nhat Hanh said,
Breathing in I know that I am breathing in.
Breathing out I know that I am breathing out.
Begin to expand your awareness now to your breath as it moves through your nostrils to your diaphragm and stomach.
On your next breath as you breathe in through your nose notice the sensations of the air as it enters through your nostrils filling up your chest and then your belly.
And as you exhale out through your nose notice the sensations of the air moving through your belly,
Your chest and back out through your nostrils.
You can even place one hand on your chest and one hand on your belly and notice its rise and fall with each breath.
Inhale filling up your chest and your belly and exhale release.
Begin to slowly bring awareness back to your breath at your nostrils as you inhale and exhale noticing as the air enters through your nostrils and leaves your nostrils.
And when you're ready gently open your eyes if they were closed or if you've lowered your gaze slowly widen your view to receive your surroundings.
Thank you for practicing this mindfulness of breath meditation with me.
