Hi,
I'm Anna Korf.
Welcome to the Anapanasati meditation.
Find a comfortable seated position with a straight back and close your eyes.
Take a moment to settle.
Notice support beneath you.
Notice the weight of your body on this support.
Just allow your body to become still.
And now,
Bring your attention to your natural breath.
Do not change it.
Do not control it.
Simply observe it as it is.
Notice the inhale.
Notice the exhale.
Just explore.
Feel the air entering through your nose.
Temperature of this air.
Feel the air leaving your body.
Let your breath breathe itself.
And observe it.
Gently place your attention at one point.
Either the nostrils or the rise and fall of your chest.
Or the movement of your belly.
And stay with a simple sensation of breathing.
And keep observing.
If your mind wanders,
And it will,
Notice where it went.
And when you notice,
Just gently bring your attention back to the breath.
No judgment.
No analysis.
Just returning.
Breath by breath.
Feel the beginning of the inhale,
The middle,
The end.
Feel the beginning of the exhale,
The middle,
And the end.
Stay present with each full cycle of breath.
Allow the body to relax naturally.
Allow the mind to settle.
You don't need to do anything.
Just observe.
If your thoughts arise,
Acknowledge them softly.
And return to the breath.
Always return to the breath.
And observe.
Again and again.
And take a slightly deeper inhale.
And a slow exhale.
Gently bring your awareness back into your body.
Notice support beneath you.
And you wait on this support.
And when you feel ready,
Slowly open your eyes.
Thank you for practicing.
See you soon.
