You will now start with the 10 minute breathing meditation.
For this exercise,
You could be seated on a chair or on the floor on a cushion.
Find a relaxed,
Comfortable position.
Keep your back upright,
But not too tight.
Sitting upright will help you feel the breath more fluidly,
Hence resting wherever they're comfortable.
Your tongue is lying comfortable in your mouth and you may close your eyes softly if that feels comfortable.
Notice and relax your body.
Try to notice the shape of your body,
Its weight.
Let yourself relax and become curious about your body seated here,
The sensations it experiences,
The touch,
The connection with the floor or the chair.
Relax any areas of tightness or tension.
Just breathe.
And then,
Tune into your breath.
Feel the natural flow of breath,
In and out.
You don't need to do anything to your breath,
Not trying to make it long or make it short.
Just feeling the natural flow of the breath.
Take a moment to find where you feel the breath most predominantly.
It might be in your abdomen,
It may be in your chest or throat or in your nostrils.
Now decide which part of the body you wish to pay attention to the breath for this exercise.
Any location is fine.
And see if you can feel the sensations of breath,
One breath at a time.
When one breath ends,
The next breath begins.
In this way,
We can cultivate the stability of attention.
The mind can become calm.
Now,
As you do this,
You might notice that your mind may start to wander.
You may start thinking about other things.
If this happens,
It is not a problem.
It's very natural.
Just notice that your mind has wandered.
You can say,
Thinking or wandering in your head softly.
And then gently redirect your attention right back to the breathing.
With kindness for yourself and without judgement.
Just feel the sensations of the breath,
One breath at a time.
We can learn to switch out of automatic pilot by bringing our awareness to the present moment.
The breath is always in the present moment.
It is like an anger to the present moment.
When we learn to switch out of automatic pilot by bringing our awareness to the present moment,
We start to see that we have a choice.
And this is often the first step in taking care of ourselves.
Just feel the sensations of breath,
One breath at a time.
When one breath ends,
The next breath begins.
Moment by moment.
And now,
Expand the field of awareness around the breathing so that it includes a sense of the body as a whole.
Feel the movement of your breath in your whole body.
And then slowly bring your attention back to your sitting position,
To the room,
And gently open your eyes.
Take your time.
And take this feeling of wholeness with you as you continue the activities of your day.
