In this meditation,
You will be guided into five minutes of silence,
So take a moment so that you can get as comfortable as possible,
Sitting upright so that you have a tall spine.
You can be sitting on a pillow,
Cross-legged,
Or on a chair,
As long as your spine is upright.
Take a moment to adjust so that you can be as comfortable as possible,
So that you don't have to keep readjusting throughout the rest of your meditation.
And whenever you are ready,
Take a deep breath in through the nose,
And as you exhale,
Close the eyes,
Relax the face,
Relax the low back,
And bring all of your awareness into your being,
Into your body,
Everything within your frame,
And begin to focus on your breathing,
Your natural breath,
Without trying to change or control it,
Just watching it be.
It can help to be aware of the breath by focusing on the nose,
The inner walls of the nose,
The outer rims of the nostrils,
Wherever you feel the air pass.
Just watching yourself,
Watching your breath continuously,
Without judgment,
Without control.
Simply observing everything in your present experience,
Continuously.
There may be distractions,
Such as sounds,
Sensations,
Pleasant or unpleasant,
Or thoughts.
That is okay,
Let them come,
Let them be.
And gently,
With compassion and determination,
Keep redirecting your awareness back to your breathing,
Over and over again.
Your breathing is always in the present moment.
We are practicing being in the present moment.
Never get discouraged when many distractions come up.
Your only job right now is to just observe everything,
And to keep redirecting your awareness back to your breathing,
Over and over again.
There is no right or wrong.
There is no doing.
Just being within yourself,
Naturally,
Attempting to not let a single breath pass your awareness.
Now that you know what to do to come back to the breath,
Just reminding yourself any time that you need to,
Don't get discouraged.
Keep returning back to the breath,
Over and over again,
With enthusiasm to keep your focus.
If you need to adjust,
Just do so very slowly and carefully.
Keep the eyes closed.
Keep returning to the present moment,
And let the silence begin now.
As we bring this meditation to a close,
Let's take some active,
Deep breaths in and out through the nose,
And remind yourself that you have done some seriously good,
Hard work in order to double up your awareness and consciousness.
Just you and the silence is so rejuvenating,
So profound and impactful.
Once you've moved through some deep breathing,
Whenever you are ready,
Open your eyes and continue on with your life.
Thank you for the hard work you put in today.
Excellent job.
Enjoy your results.
