Start by settling into a comfortable position and allow your eyes to gently close or focus with a soft gaze on one spot in the room.
Roll your shoulders slowly forward and then slowly back.
Lean your head from side to side lowering your left ear towards your left shoulder and then your right ear towards your right shoulder.
Relax your muscles and you will find your body will continue to relax as you meditate.
Begin by taking several long slow deep breaths breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose or your mouth.
Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs and causes your belly to expand.
And notice each out-breath as your belly contracts and the air moves up through the lungs back up through the nostrils or the mouth.
Invite your full attention to flow with your breath.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
As you turn more deeply inward begin to let go of noises around you.
If you are distracted by sounds in the room simply notice them and then bring your attention back to your breath.
Simply breathe as you breathe not striving to change anything about your breath.
Don't try to control your breath in any way.
Observe and accept your experience in this moment without judgment.
Paying attention to each inhale and exhale.
Notice any stray thoughts but don't dwell on them.
Watch the thought as it enters your awareness as neutrally as possible.
Then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind place each thought that arises on a leaf and watch as it floats out of sight down the stream.
Then bring your attention back to your breath.
Your breath is an anchor you can return to over and over again when you become distracted by thoughts.
See how your breath continues to flow deeply,
Calmly.
Notice the stages of a complete breath from the in-breath to the pause that follows.
The exhale and the pause before taking another breath.
See and feel the slight breaks between each breath.
Feel the air entering through your nose.
Picture the breath flowing through the cavities in your sinuses and then down to your lungs.
As thoughts intrude allow them to pass and return your attention to your breathing.
Observe the types of thoughts that hook or distract you.
Noticing is the richest part of learning.
With this knowledge you can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming home to the breath with your full attention.
Watching the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
See the air inside your body after you inhale.
Filling your body gently.
Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.
Feel your chest and stomach gently rise and fall with each breath.
You might become distracted by pain or discomfort in the body or twitching or itching sensations that draw your attention away from the breath.
You may also notice feelings arising.
Perhaps sadness or happiness,
Frustration or contentment.
Acknowledge whatever comes up,
Including thoughts or stories about your experience.
Simply notice where your mind went without judging it,
Pushing it away,
Clinging to it or wishing it were different.
And simply refocus your mind and guide your attention back to your breath.
Breathe in and breathe out.
Follow the air all the way in and all the way out.
Just be present moment by moment with your breath.
If your mind wanders away from your breath,
Just notice without judging it.
Be it a thought,
Emotion or sensation that hooks your attention and gently guide your awareness back to your breathing.
Notice how your body feels.
See how calm and gentle your breathing is and how relaxed your body feels.
Now it is time to gently reawaken your body and mind.
Notice the sounds around you.
Feel the floor beneath you.
Feel your clothes against your body.
Wiggle your fingers and toes.
Shrug your shoulders.
And opening your eyes,
Remain sitting for a few moments longer.
Straighten out your legs and stretch your arms and legs gently.
Sit for a few moments more,
Enjoying how relaxed you feel and experiencing your body reawaken and your mind returning to its usual level of alertness.
Slowly return to a standing position and continue with the rest of your day feeling re-energized.
