This is a meditation you can use every day to practice mindful non-judgmental awareness.
Let your eyes close and find a comfortable seated or lying down position.
If you're lying down,
Just try not to fall asleep.
In either case,
Just get very comfortable and feel yourself being held by the ground or the cushion,
The bed,
The couch,
The floor,
Wherever you find yourself.
Then locate the breath.
It might be in the back of your throat or at the base of your nose,
Your tummy,
Wherever you feel it coming in and leaving the body the most strongly.
Follow the breath as it comes into the body,
Turns into the out breath and leaves the body.
The Buddhists say your attention should be like a butterfly landing on a pedal.
So we're not holding a strong,
Strict,
Rigid attention.
There's no goal here.
There's nothing to strive for.
There's no certain experience you should or shouldn't be having.
The only purpose is to,
When you realize your mind has gone off,
Bring it back very gently and lovingly to the breath.
For some people,
The breath might be too subtle and you might want to choose a different focal point,
Body sensations,
Maybe a candle,
A sound.
When you find your attention has wandered,
Gently bring the attention back to the breath or whatever focal point you've chosen.
And if you have to do this a hundred times in this five-minute meditation,
That's okay.
Just keep returning the attention to the breath.
Take a minute remaining,
And then while you're here,
Allow yourself to be变ed consider.
.
Taking a big breath in now.
Letting it out.
.
