Let's start this meditation by bringing the attention to this present moment.
So taking a moment to land here and first of all just to see your surroundings.
Where are you at the moment?
Just noticing the space,
The room you are in and then slowly closing your eyes if that feels comfortable or just keeping them half open with a gaze on the floor in front of your feet and bringing your attention down the body towards your feet and feeling how the feet,
The soles of your feet,
They touch the ground.
As you're sitting comfortably feeling also how your buttocks are in contact with the chair and just feeling this lower body,
Feeling the stability,
The groundedness of the lower body and then feeling the uprightness of your upper body,
Your back,
Your neck,
Your head and relaxing your face,
Your eyes,
All the muscles of your face especially those around your mouth and then relaxing your shoulders,
Relaxing your arms and hands just feeling your body sitting here in this posture like if you were feeling the body from inside,
The stability of the lower part of the body and the uprightness of the upper part of the body and then starting to notice what is moving in this body and then slowly starting to connect with your breath just feeling your breath in your body,
How your chest or your belly is moving with the rhythm of the breath,
How your chest is rising by the in-breath and falling with the out-breath,
Feeling the physical sensations of your body breathing and you don't have to do anything or breathe in any specific way just let your body breathe naturally as it is breathing right now and just feeling the movements of your breath in your body,
Noticing the movements in the chest area and the belly and every time you notice that your mind has wandered away from your body somewhere else,
Somewhere in your thoughts,
Far away just notice that,
Notice where your mind had gone and just bring gently your attention back to the body,
Back to the breath and just feeling how your body is breathing by itself without you having to do anything or attain anything or perform,
Just being present here and feeling with a soft presence how your body is breathing and bringing the attention to your nose and feeling how the air is coming in and out from your nostrils,
Noticing the temperature of the air,
The current of the air,
How it feels in your nostrils and then noticing where in your body do you feel your breath most prominently,
Where it is most lively where do you feel it the best,
Is it at the belly,
The chest or the nostrils and just staying there and feeling where do you feel the breath most vividly and just staying there for a moment,
Feeling the movement of the breath like waves moving and being present at every inhalation from its beginning to its end and every exhalation from its beginning to its end and noticing also the pauses between them,
Just full and gentle attention to the breath moving through your body and anchoring your attention to the movement of your breath and every time you notice that your mind has wandered away just notice where it was and bringing it gently back to the movements of your breath in the body and sometimes the breath can feel very tight or uncomfortable especially in the beginning of meditation so that's not a problem you can also experiment another way of feeling your breath and for that you can bring your hands in front of your chest,
Palms of your hands close to one another and with the next inhalation you can move your hands away from one another and with the exhalation bringing them again closer to one another so having this gentle movement of getting further from another and closer to one another,
The hands moving in the rhythm of your breath,
Getting closer and further and the full attention in the movement of your hands in the rhythm of the breath and again if you notice that your mind has wandered away just bring it back to the hands moving in the rhythm of your breath and then you can relax your hands,
Your arms,
Just take a couple of deeper breaths,
Filling your lungs with air,
Opening your eyes and bringing this meditation to its end
