Mindfulness of breath.
Choose a comfortable sitting position which is reasonably upright if possible and close down the eyes.
Remember that in meditation we are paying attention on purpose in a particular kind of way and trying to fall awake rather than fall asleep.
We are endeavouring to adopt an attitude of open acceptance and to be as non-judgmental as possible.
Do try and remember that this really is a special time just for you.
Not to notice your breathing.
It's not something that we would ordinarily be aware of unless someone draws it to our attention.
Where is the sensation of breathing most noticeable for you?
It might be around your nostrils and your mouth where cool air enters and warm air leaves you.
It might be in your chest or perhaps lower down in your abdomen where you notice a gentle feeling of expansion of your abdomen as you breathe in and contraction as you breathe out.
Once you have identified where you are most aware of your breathing,
Just allow your attention to be there,
Noticing every in and out breath.
Not trying to change the depth or pace of your breathing in any way,
Just noticing it happening in whatever way it happens.
It will of course be quite natural for your attention to wander away as you are doing this and you may find yourself being aware of something completely different.
Just acknowledge and label this altered awareness as whatever it is,
Accepting that this is also part of your mindful awareness and then gently lead yourself back to your breathing.
It doesn't matter if your awareness wanders away once,
Twice or a thousand times,
Just lead it gently back to your awareness of breathing.
