Before we begin this 12 minute meditation,
Take a moment or two to make any adjustments so that you feel comfortable and undistracted.
Before you close your eyes,
Become aware of the room and any objects around you.
Focusing your eyes on the floor in front of you,
Become aware of your intention to be present,
To be awake during this experience.
Let's close the eyes to begin.
As you hear the sound of the bell fade,
Allow your body to settle.
Feel the pull of gravity drawing you down towards earth.
Invite a feeling of relaxation in your body,
Letting the muscles in your face soften,
Releasing any squeezing in your jaw.
Without force,
Let your shoulders melt down and away from your ears.
Notice the parts of your body that are making contact with the ground.
Feel rooted and connected.
Now invite a deep breath,
Noticing how your back lengthens to receive it.
As you release the breath,
Notice a sinking,
Letting go quality.
Continue to watch the breath as it flows in and out like a gentle wave.
But now let yourself be breath,
Nothing to change,
Nothing to control.
Bring your awareness of your breath to the tip of your nose.
Notice how the air is cool when it enters the body and warm when it leaves the body.
Now bring your awareness to your chest,
Noticing how it rises and falls with each breath.
Now turn your attention to the sensation of breathing in the abdomen.
Notice the gentle expansion of the belly as the breath fills the lungs.
Notice the soft contraction of the belly as the breath releases.
Now let your awareness of your breath rest wherever you feel it most strongly.
Follow the breath as it flows in and out.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
Now let yourself be breath,
Noticing how the air is cool when it leaves the body.
It's natural for the mind to continue to think and wander away from the breath.
This practice is to notice that and each time kindly let it go.
You may find it helpful to make a mental note,
Thinking,
And then reestablish your attention on your breath.
Try not to judge yourself.
It's really not a big deal.
Just keep bringing yourself back again and again.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
In a moment,
You'll hear the sound of the bell again.
Just let that sound be heard.
Listen until the sound has completely faded.
Stay with it as it arises,
Continues,
And fades away.
Then you may move your body and open your eyes.
The sound of the bell again.
The sound of the bell again.
The sound of the bell again.
The sound of the bell again.
