Meditation on the breath.
Please find a sitting position that is both comfortable and where you can also keep your spine straight.
When you are ready,
You may close your eyes.
And then take a deep breath.
Let your breath flow naturally.
Bring your attention to where you most easily feel your breath.
This could be the air around your nostrils,
Or it could be your chest or tummy,
As it moves gently with each in-breath and each out-breath.
With each exhalation,
You relax a little more,
Relaxing your face,
Your jaw,
Softening your shoulders.
Notice how your heart feels like.
Does it feel open or tight?
Can you let go a little more?
And if this feels right for you,
You can bring a little half-smile to your face,
Into your heart,
And let it rest.
How do you feel now?
How does your belly feel like?
Is it tight or soft?
Let it be nourished deeply with each inhalation,
Letting go of any tension with each exhalation.
Again,
Let your breath flow naturally and easily.
When your mind starts to wander,
Just notice thinking,
And gently return with your attention to the place where you most easily feel your breath.
While you stay anchored in this place,
Broaden your attention to feel how your belly and your chest and your shoulders are gently moving with each inhale and each exhale,
Sensing your whole body breathing.
Perhaps you feel the cool air around your nostrils as you breathe in,
And the warm air as you breathe out.
Perhaps you feel the swirling of air at the back of your throat.
It is normal that we can feel some parts of our body more easily than others.
Don't judge.
Just notice.
Just notice.
If your mind starts wandering,
You again gently guide it back,
Guide your attention back to your breath.
Now,
Start noticing the natural pause that exists after each exhalation.
What does it feel like?
Does it feel spacious?
Peaceful?
Notice how you don't have to do anything.
The breath naturally comes and goes.
No instructions needed.
The life is breathing itself.
You can trust in this natural intelligence,
Nourishing you with each inhale,
Releasing with each exhale what you no longer need.
Stay here for a couple more breaths.
As you are feeling your body breathing,
Perhaps you notice a sense of joy as your heart is being gently rocked with each inhalation and each exhalation.
Rest in this natural intelligence of your breath.
Let's go around.
