Finding a sitting posture that is reasonably upright and relaxed.
In order to focus on one thing,
It will help to minimize distractions.
What we see is very distracting to the mind,
So it will help to close your eyes to reduce that distraction.
The meditation will begin and end with bells.
The meditation is over when there is no more sound.
Let's begin.
Beginning by bringing attention to the sensations of sitting.
Seeing if you can be very specific about the sensations that are present right now.
Sitting just this way.
Noticing sensations of pressure where the feet are on the floor,
Where the body is in contact with the seat,
Wherever the hands are resting.
Sensations of clothing on the skin,
Temperature,
Maybe air currents.
Sensing the whole body.
Sitting.
Taking a moment to see if there's any tension or tightness in the body that can be released.
Softening the face,
Especially around the eyes and the forehead.
Relaxing the jaw.
Relaxing the shoulders.
Softening the belly.
And as the body settles,
Noticing that there is still a little movement as the breath comes and goes on its own.
It can help to pick one spot.
Maybe you notice the air moving in the nostrils,
Or a tingling in the throat,
Or a movement in the chest or the belly.
Whichever sensation is most noticeable right now,
Letting the attention settle on that spot,
And noticing all of the different sensations of each in-breath and all of the sensations of each out-breath.
Whenever you notice that you have lost track of the breath,
Coming back patiently and starting again.
Maybe the breath is deep or shallow,
Regular or irregular.
No need to change it or control it.
Just observing how the body is breathing right now.
Noticing the rhythm of the breath.
Maybe the in-breath and out-breath are the same.
Maybe one is a little 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.
Counting right at the end,
At that moment of stillness.
And now noticing this breath.
If the mind is tight,
If you feel like this is work,
Bringing some attention to softening the face,
Especially around the brow.
And when you feel that the face is very soft,
Coming back to the breath.
And now noticing this breath.
If you feel that you are controlling the breath,
Perhaps letting it stop for a moment at the end of the out-breath and watching the urge to breathe arise on its own.
Coming back patiently and starting again.
And now this breath.
And now expanding your awareness to include the sensations of sitting and breathing.
Sensing the whole body breathing.
Aware of all the sensations of touch in the body,
Including the movement of the breath.
And now drawing your attention outward to your surroundings.
And after the bell has rung,
Opening your eyes.
