Welcome.
This is a mindfulness of breath meditation.
And to mark the finishing of this practice,
I will chant Om one time.
So starting to find your comfortable seat,
Sitting up on something if you need to.
Letting your spine lift up to the sky.
Shoulders relaxed down.
Close your eyes.
And just settle yourself here.
Landing on your seat.
Feeling the floor under your body.
The stability,
The solidity of the ground.
Noticing any sounds in the room far away.
And then bringing your attention to your body fully.
And within your body,
Look for the flow of your breath.
Your natural breath,
Try not to manipulate it.
And feel for the breath in your body.
Feel for the sensation of filling your lungs.
And feel for the sensation of emptying your lungs.
The chest expands as you inhale.
And it relaxes down as you exhale.
And if you notice you start to think or get distracted,
Simply come back to the feeling of your breath.
This natural ebb and flow of oxygen.
And as you spend a little bit of time with your breath here,
Maybe you notice that you also feel the movement of your breath in your belly and your back.
That it's not just your chest,
Your lungs expanding and perhaps your whole torso.
The mindfulness of breath.
Spending time with this breath.
And now this one.
You might notice that there's also a sound to your breath.
The sound of wind passing through.
And don't worry if you get distracted,
Just come back.
Find the feeling of your breath deep in your body.
Notice the sound of your breath,
Even though it's not just your breath.
And your breath is the one that accepts everything.
Your breath chooses to breathe no matter what.
It tries to breathe no matter what.
So notice it.
This movement of air that accepts you.
This feeling of air in your body that accepts you.
Feeling of the breath filling your lungs.
Feeling of the breath leaving your lungs.
The sound the breath makes.
The way your breath makes you feel.
The simplicity of it.
The ease.
You're simply observing the breath.
And the way it manifests itself in your body.
The way it makes you feel.
The breath only happens now.
And the breath is not found in the past or the future.
It is here with you.
This breath right now.
And now this breath.
You don't need to effort yourself to pull the breath in or push the breath out.
It just happens.
It's right here at its own pace without any rush.
So really listen and feel your breath.
And no matter how many times your mind distracts you,
You get drawn away.
Come back to your breath now.
That's it.
Aum Thank you.
