Welcome to this mindfulness of breath meditation.
Let's begin by sitting in a comfortable position,
With your legs crossed if you prefer,
Or simply resting against a sofa.
First,
We bring our attention to the breath.
Notice how the air enters through your nose and then leaves through your mouth,
Or your nostril.
Remember that this natural process of the body continues even when you are asleep,
But here I invite you to consciously bring your awareness to it.
Notice how your air travels from your nose down into your chest and then flows back out.
Observe how your abdomen expands with each inhalation and gentle shift the hand resting in your lap as you exhale.
Now reflect on the benefits of this practice.
It has been shown that by paying attention to your breath you can reduce stress and anxiety.
Research suggests that mindfulness of the breath can calm your nervous system and reduce fight-or-flight response,
That this practice can strengthen the concentration,
Helping you stay present.
This is especially valuable in a world where our minds are constantly pulled toward the past or the future.
Let's now continue with a deeper practice of mindfulness of the breath.
As your breathing becomes more regular,
Bring your attention to the area of the nose and the upper abdomen.
Notice the subtle sensations around the nose as you breathe.
You may feel the air gentle flowing between your lips as you exhale,
Or observe the natural movement of your abdomen with each inhalation and exhalation.
This practice is not about controlling your breath,
But rather accepting it just as it is in this moment.
You may notice that your breathing changes in the speed of depth,
And that is perfectly fine.
The intention is simple to observe and be aware.
As you continue,
You can expand your awareness to the areas around your breath.
You may notice the feeling of your clothing against your chest or waist,
Or the warmth in your hands resting in your lap.
Remember,
There is no need to judge any experience that arises during this meditation.
Simply observe and allow it to be part of the practice.
With each exhale,
Feel your body softening a little more.
Allow any tension to dissolve.
As you breathe deeply,
You may begin to notice a sense of calm and ease.
When you are ready to finish this meditation,
Simply notice how your breath becomes less deliberate.
When you feel ready,
Gently open your eyes and take a moment to notice the stillness in your body.
Thank you for sharing this time with me.
May this practice support you in your day.
