Welcome everybody.
I've been thinking a lot about time lately and I know this is often a reason that people give for not practicing meditation among so many other reasons.
So this short meditation is for people who don't believe that they have the time to meditate.
This is an entry level meditation.
It is five minutes long and it is specifically focused on the breath.
There will be no other focus during this short period so you can get used to how you use the breath in meditation and also know that you can do just a breath meditation and it is still meditation.
If this is your first time meditating there's nothing else you have to do.
I'll guide you through the breath and that'll be our only focus today.
I often also hear that I can't clear my mind and I just want to offer that that is not necessarily the point of meditation.
Certain styles and lineages that is but what I offer here is a little bit of a wider perspective on meditation and I think that meditation is an inquiry practice.
I've practiced many different types and styles but for me it is always an entry point into where I actually am,
What I actually need in the moment and it allows me to really be with what's present for me and observe what is coming up through thoughts and emotions and that is often very difficult at the beginning so that is why I wanted to share a simple breath meditation with you.
You'll hear a little musical interlude and then we'll begin.
Begin by taking a comfortable seat,
Rocking into the sit bones and elongating the spine if that is comfortable for you.
Closing the eyes or lowering the gaze with the eyes open.
Noticing what might be present for you in this exact moment.
And then bringing your attention to the breath.
Noticing your inhalation and noticing your exhalation.
Taking it one step further on your inhale inhalation.
You can say in your mind I am inhaling or simply inhaling.
Saying this in your mind for each inhalation and each exhalation.
Creating a deep focus on the breath.
There's nothing else to do right now besides focusing on the breath,
The inhalation and the exhalation.
Not changing the pace of the breath,
Not altering it in any way.
Simply finding your natural pace saying I am inhaling.
I am exhaling.
Inhale.
Exhale.
Inhaling.
Exhaling.
Exhaling.
If your mind has wandered off gently and kindly bringing it back to the breath.
Inhale.
Exhale.
I am inhaling.
I am exhaling.
And on your exhalation you can say in your mind I am exhaling or simply exhaling or exhale.
Inhale.
Exhale.
I am inhaling.
I am exhaling.
Bringing your practice to a gentle close.
Inhaling and exhaling.
Gently blinking the eyes open if they are closed.
Taking an inhalation and exhalation with the eyes open.
Thanking yourself for practicing today.
Knowing this short gentle practice is available for you anytime you need it.
And you can practice anywhere,
Anytime eyes open or closed.
Be well.
I'll see you next time.
