Settle into a comfortable seated position that allows you to feel both relaxed and alert.
Let your spine be upright and supported without strain or rigidity.
Gently close your eyes and allow your hands to rest wherever they feel most natural and effortless.
Take a few moments to scan through your body.
As you move your attention from place to place,
Notice any areas of tension or holding.
And where possible.
Invite them to soften and release.
As we begin this practice of returning.
Will first establish a base for our attention.
There are many possible anchors we can use.
Sounds around us.
Sensations within the body.
Or other points of focus.
In this meditation.
We'll be exploring the most familiar.
And accessible anchor.
The breath.
Allow your breathing to settle into its natural rhythm.
There's no need to change or control it in any way.
Simply notice where the breath is most easy to perceive.
And where it feels pleasant,
Comfortable.
Or neutral.
You may choose to rest your attention on the sensation of the breath moving in and out through the nose.
Perhaps you notice the gentle touch of the breath at the nostrils or across the upper lip.
Or you may find it easier to feel the movements of the chest.
As it expands.
And softens with each breath.
You might instead be aware of the rising and falling of the stomach.
Or perhaps you experience the breath through the whole body.
Sensing it like a balloon.
Gently expanding with each inhale.
And softly settling with each exhale.
Now take a few moments to gently bring your attention to the sensations of breathing.
Allow your awareness to be relaxed,
Yet attentive.
Presence without effort.
There is no need to control or shape the breath.
Instead.
Allow yourself to receive each breath.
Much as you would listen to sounds arising and passing with an open relaxed awareness.
Become curious about the breath.
Explore what it is actually like in this moment.
Not as an idea.
But as a living,
Changing experience of sensations.
This direct experience of breathing becomes your base.
A place to return to.
Rest in.
And remain aware.
For the next few moments,
Simply relax.
As the breath blows in.
Noticing its qualities and sensations.
Then relax with the out-breath.
Allowing a gentle letting go.
With each inhale and exhale.
Stay connected to the immediate experience.
Just as it is.
From time to time,
Notice where your attention is.
You may find that the mind has wandered into thoughts,
Memories or plans.
This is completely normal.
When you become aware of thinking.
Gently acknowledge it with a soft mental note.
Thinking.
And then relax.
Allow your awareness to open once again.
Notice the sounds around you.
Feel the aliveness of the body.
And soften any tension.
Without judgements.
Gently return to the flow of the breath.
Let the breath be your base.
An intimate anchor.
Reconnects you with the present moment.
Again and again.
Whenever the mind wanders.
Simply notice.
And gently return.
As you settle once again with the breath.
You may notice other experiences in the background.
Sounds of passing traffic.
The winds.
Op-ed song.
You might also become aware of sensations such as warmth,
Coolness or pressure in the body.
Allow these experiences to come and go.
Without needing to focus on them.
Let them remain in the background.
As you continue resting with the breath.
Simply relax.
And stay connected to the breathing.
With a gentle intention to notice.
Whenever the mind drifts into thought.
And if you discover that attention has wandered.
Pause for a moment.
Without judgment.
Gently return to the breath.
And to the experience of being here.
Remember!
Thoughts are not the enemy.
The aim is not to clear the mind.
But to recognise when thinking is happening.
And gently return without becoming lost in the story.
Whenever you realize that your attention has been carried away by thought.
Gently acknowledge that moment of awareness.
Each time you wake up from distraction.
You're practising the art of returning.
Again and again.
Allow yourself to come back to this moment.
Meeting your experience with patience and kindness.
As the mind settles.
You may begin to notice a deeper sense of stillness.
See if you can soften a little more.
And let your awareness rest completely with the rhythm of breathing.
Feel each inhale as it arrives.
Feel each exhale as it leaves.
Rest with the breath from its beginning to its end.
Allowing your attention to move with each cycle.
Moments by moments.
Fully here.
Awake.
At home in presence.
Thank you.
