Please begin your meditation practice by sitting upright,
Comfortably,
With your back straight and your chin tucked in.
Place your hands in your lap with your right hand gently resting inside the cup of your left hand and your thumbs gently touching.
Close your eyes and relax your mind and body gently letting go of any tension you're holding and give yourself permission to attend to each present moment as it unfolds moment by moment,
Breath by breath.
Now please draw your attention to the tactile sensation of the breath as you breathe in and out through your nose.
Notice the slightly cool sensation each time you breathe in and think the word in during the entire in-breath and each time you breathe out notice the slightly warm sensation each time you breathe out and think the word out during the entire out-breath just like that in out and enjoy practicing this for about a minute.
Now for the next minute notice that your in-breath has become deep and think the word deep and as you breathe out notice that your out-breath has become slow and think the word slow just like that deep slow and enjoy practicing this for about a minute.
Now for the next minute as you breathe in notice that your body and mind have become a little more calm and think the word calm and when you breathe out notice that you're feeling a little more at ease and think the word ease just like that calm ease and enjoy practicing this for about a minute.
For this next minute as you breathe in give your face a half smile while thinking the word smile and as you breathe out gently release this half smile thinking the word release just like that smile release and enjoy practicing this for about a minute.
For this last minute as you breathe in contemplate the meaning of the words present moment and as you breathe out contemplate the meaning of the words wonderful moment just like that present moment wonderful moment and enjoy practicing this for this last minute.
Now gently let go of the breath and apply what you have practiced in your meditation session by thinking like this I will stay in touch with this calm clear and stable state of mind for as long as I can after I open my eyes and whenever I notice an agitated confused or disturbed state of mind arising I will pay close attention to the situation non-judgmentally and practice taking one or two conscious breaths in and out to restore myself to this calm clear and stable state of mind before I think say or do anything next.
Hold this intention in your mind for a few moments.
