Welcome to your meditation practice.
Find your way to a seated position,
Whether it's on a chair or sitting down on a cushion or down on the earth.
You'll sit up tall with a nice straight spine.
And if possible,
Allow your eyes to close.
Relax your shoulders.
Relax your belly.
Let your body be very much at ease.
Let your awareness,
Your mind come right to your nostrils.
Concentrate your awareness there and feel your breath at the tips of your nostrils.
Your mind will investigate all the sensation there.
Your eyes are closed.
Your mind is absorbed in the rising and falling breath.
Let your mind be very much at ease.
Let your mind be very much at ease.
With your awareness,
Investigate the details of sensation at the tips of your nostrils and that space between your nostrils and your upper lip.
Notice exactly how the breath feels as it moves in and out.
Notice if there's more sensation in one nostril than the other.
Notice how far up into your nostrils you can feel sensation.
And you're investigating as if you've never looked this closely before.
Being keenly aware of all the particular details of sensation at your nose.
When your mind wanders away,
Bring it back to your breath and back to the sensation of your breath at your nostrils.
Your body and your mind are quiet and at ease.
Your consciousness is absorbed in sensation.
Let your mind be very much at ease.
Let your mind be very much at ease.
Let your mind be very much at ease.
If your mind wanders away,
It's not a problem.
Even as you're aware that your mind has wandered,
You're already back to being present.
Let your mind be very much at ease.
Let your mind be very much at ease.
As you maintain your awareness and your curiosity,
Get to know something new about this sensation.
Let your mind gather.
Gather at the sensations at the tip of your nostrils.
Be an observer,
Be an explorer of what you feel,
Of what you sense,
Of what you experience in this very moment.
And now releasing the meditation technique.
Begin to flutter your eyes open.
Take a deep breath in through your nose.
Release it out through your mouth.
Bring your palms together,
Thumbs to your forehead,
Bow forward.
Namaste.
