4 - 15 minute Awareness of Breath Meditation

Noticing how it feels to sit.

Finding a posture that is upright and relaxed.

Taking a moment to see if there's any tension or tightness in the body that can be released.

Noticing the face,

Especially around the eyes and the forehead.

Relaxing the jaw.

Relaxing the shoulders.

Softening the belly.

Relaxing with a strong back and a soft front.

And as the body settles,

Noticing how it feels to breathe sitting this way.

You may find that the attention is drawn to a particular spot,

Maybe the air moving in the nostrils or the throat or a movement in the chest or the belly.

Wherever the attention is drawn.

Letting it settle on that spot and noticing all of the different sensations of each in-breath and each out-breath.

The breath may be deep or shallow,

Regular or irregular.

No need to change it or control it.

Just observing as the body breathes on its own.

Noticing the rhythm of the breath.

Maybe the in-breath and out-breath are the same.

Maybe one is a little bit longer than the other.

Noticing the moment of stillness at the end of each in-breath and the end of each out-breath.

If the mind is very busy,

It may help to count a few out-breaths.

Noticing right at the end,

At that moment of stillness.

And anytime you notice that you have lost track of the breath,

Coming back patiently and starting again.

If the attention is drifting or you feel sleepy,

Checking to see that you are sitting with a strong back and a soft front.

Upright and relaxed.

Alert and receptive.

If the mind is busy,

Bringing some attention to softening the face,

Especially around the brow.

And when the face is very soft,

Coming back to the breath.

And now noticing this breath.

And now this breath.

Coming back patiently and starting again.

And now this breath.

And now this breath.