Namaste and welcome.
In this practice we will return to one of the simplest and most powerful tools we have.
Our breath.
The breath is always with us.
We don't need any equipment,
Any ideal conditions,
Only a willingness to pause and to notice.
In both Buddhist and Hindu traditions,
Awareness of the breath is considered a doorway into presence.
In Buddhism,
The practice of anapanasati,
Mindfulness of breathing,
Is one of the foundations of insight.
In Hindu traditions,
Breath,
Or prana,
Is seen as life force,
And practices like pranayama begin with simply observing the breath before trying to shape or extend it.
This meditation is not about controlling your breath.
It's about remembering what's already here.
So,
Let's begin by simply arriving.
Find a comfortable position,
Seated or lying down,
And let the whole body be supported.
Hands resting gently,
And if you'd like to,
You can close your eyes.
If you're not comfortable with that,
Look for a focus point nearby,
Where you can look at with a soft gaze.
Now take a few deeper breaths.
In through the nose,
And out through the mouth.
Let's do that again.
Inhale slowly through your nose,
And exhale fully through your mouth.
Releasing any tension with each exhale.
So one more time,
Breathe in through your nose,
And maybe even exhale with a sigh,
Out through the mouth.
Letting the body soften with the exhale.
Now feel the weight of your body,
And notice where it meets the surface beneath you.
Let yourself land.
Now bring awareness to the breath.
There's no need to change it.
Just observe it.
Breathing in and out through your nose.
Breathe in your own natural rhythm,
And there's no need to change it.
Just notice where you feel it most clearly.
Perhaps at the tip of the nose,
Where you can feel the air coming in and out.
Or the rise and fall of the chest,
Or expansion of your belly.
Let your attention rest here,
Lightly and without effort.
If it feels natural,
You can place one or two hands on the belly,
And you can feel it rise as you breathe in,
And fall as you breathe out.
In the moments when your mind wanders,
And it will,
Gently return to your breath.
Simply inhaling and exhaling,
And observing your breath.
This is the practice.
Returning again and again,
With kindness.
Breathing in,
And breathing out.
Let your breath move freely,
Like a wave.
Expanding and softening,
Just as it is.
And exhaling.
Observing your breath without judgement.
And when the mind wanders,
Just come back to your breath.
Naturally and effortlessly.
Observing each inhale,
And exhale.
Now begin to widen your awareness,
And feel your whole body.
Feel your whole body held by your breath.
And notice any shifts,
Even the smallest sense of space,
Of quiet.
Maybe you would like to inhale deeply,
And exhale fully.
Releasing even more tension that you are holding,
Unconsciously.
Now gently begin to move,
Wiggle toes and fingers.
Maybe roll shoulders,
Or stretch.
If you like,
You can bring one or two hands to the heart.
And take a moment to thank yourself for this pause.
For coming home to something so simple,
Yet so powerful.
When you are ready,
Slowly open your eyes.
Carry this awareness with you.
Your breath is always here.
Ready to guide you back to calm.
I thank you for being here.
