During this meditation,
You will focus attention on your breath.
There is no right or wrong way to meditate.
Whatever your experience is,
Is right for you.
There is no need to try and make anything happen or force any kind of feeling.
Just observe being present with your own experience.
When you're ready,
Find a position that is comfortable for you but allows you to remain as alert and aware as possible.
And just listen,
Following along with my words.
You might find it more comfortable to allow your eyes to close or to just rest gently on a spot in front of you and gradually start turning your attention inward,
Allowing your body to become still as you gather awareness with the breath,
Shifting the focus of attention to the sensations of breathing,
Just breathing,
Noticing what it feels like to breathe.
What does this breath feel like right now?
You breathe all day but really paying attention to this breath,
Noticing how each breath follows one after the other in a never-ending cycle and flow,
Letting everything else fade into the background,
Allowing the breath to be the focus of your awareness.
No need to think about how the air moves in and out or trying to alter it in any way.
Just being present with the breath,
Allowing the breath to come and go naturally,
Feeling the natural rhythm of the breath,
Becoming fully aware of this breath right now,
Inhaling,
Exhaling,
Following the breath as it moves through your body.
When breathing in,
Knowing that you are breathing in,
And when breathing out,
Knowing that you are breathing out,
And you might notice your mind wandering to thoughts,
Feelings,
Or emotions,
And that's okay.
Notice your mind wandering and gently return your attention back to your breath.
See if you can feel the sensations of breathing one breath at a time,
Noticing all of the areas in your body that feel your breath,
Perhaps noticing any sensations where the breath meets the body,
Maybe feeling the breath at the very tip of the nose or on the lips when inhaling.
Where do you first notice this breath,
And where does this breath end and the next begin?
Perhaps noticing the temperature of this breath,
The warmth or the coolness of the air while breathing.
Does the in-breath feel different than the exhale?
Just noticing your breath,
Observing its natural flow in and out of your body.
Gently noticing how your body rises and falls with each breath cycle,
Just following this breath right now,
In and out,
Noticing how each breath follows one after the other in a never-ending cycle and flow,
Letting everything else move into the background,
Allowing the breath to be the focus of your awareness.
No need to think about how the air moves in and out,
Just being with the breath,
Allowing the breath to breathe itself,
Continuing to draw attention inward,
Continuing to gather awareness with the breath,
Feeling all of the sensations of breathing,
Just breathing,
Feeling the air entering the body,
Feeling the breath moving in the lungs,
Feeling the inhale moving gently through the body,
And the body letting go with the exhale,
In and out,
Over and over again,
And you can always,
When needed,
Return your attention to the breath,
And then when ready,
Very slowly and gently,
You can complete this practice and bring awareness back into the room.
Thank you for taking a moment to be present with yourself today.
