We may close our eyes and pay attention to our breath,
To the flow of air in our nasal passages.
As we inhale,
We feel the cool air,
And as we exhale,
The air becomes slightly warmer and moist.
We focus our awareness on a point where we best feel the flow of air.
This will be our anchor.
For the next 4 minutes,
Let us focus our awareness on the anchor,
Feeling the flow of our breath.
We don't need to think about it.
We just experience it.
We become the breath.
Later,
When we finish,
We can return to our thoughts,
Worries,
And all other matters.
If we notice that our awareness has weakened,
And we are no longer focused on the breath,
We can take a moment to see what has captured us.
Then,
We gently let it go,
And renew our awareness of the breath.
We do this with kindness,
Even if it happens a hundred times.
If at some point we find ourselves saying,
What's the use of this,
I'm not getting anything out of it,
Or even,
This meditation is boring,
We recognize that this is just another thought that has captured us,
We can gently let it go,
And renew our awareness of the breath.
Each of you,
At your own pace,
Please end the meditation.
