So to begin,
Allow yourself to get comfortable.
You can be seated or you can lie down for this meditation.
Whatever feels right for you in this moment.
Find a position where you can feel relaxed,
Yet alert.
Take a few deep breaths,
Inhaling deeply and exhaling slowly.
Breathe patiently and fully,
Yet gently and quietly.
In and out through your nose.
And allow yourself to let go of any stress you've been feeling.
Let go of any tension in your shoulders.
Let go of any tension in your jaw.
Try to soften the space between your eyebrows.
And allow your breath to return to normal.
Simply bringing your awareness to what it feels like to breathe right now.
Notice the physical sensations of breathing.
Wherever that physical sensation of breathing is the most vivid,
Place your awareness right there.
You might feel it the most in your abdomen or chest.
Or you might feel it the most in your nostrils.
Wherever that sensation is the clearest,
Simply place your focus right there.
Experience the inhale.
Experience the exhale.
And experience the in-between.
This moment,
This space between inhale and exhale.
And each time that you notice that your awareness has drifted away from your breath,
Gently,
Without judgment,
Place your attention back on your breath.
You might find it helpful to say within your mind,
Inhale each time you inhale,
And exhale each time you exhale.
By silently saying these words,
Inhale and exhale,
You draw your attention back to your breath.
Inhale.
Your mind will probably still wonder.
Simply notice when it does,
And with compassion and love for yourself,
Accept or acknowledge that your mind has wondered,
And bring your awareness back to the physical sensations of breathing.
Observe each breath as though it's the first breath you've ever taken in your life.
This is an opportunity to pay attention,
To pay attention to this as a moment.
Inhale.
Exhale.
Inhale.
Exhale.
Stay with your breath in this present moment.
Notice and feel what it feels like to breathe.
You might notice sensations in your body throughout this practice that gently ask for your attention,
Perhaps the feeling of warmth,
Tightness,
Discomfort.
If it feels safe and comfortable for you,
You can also softly bring your awareness to that area.
Allow your breath to flow there,
As if creating a little more space around the sensation.
There's no need to change anything.
Just noticing is enough.
And if it feels right for you,
You might imagine the breath helping to soften or ease what you're feeling.
Maybe there is some tightness in the chest,
Tightness in your shoulders.
And if your body wants to move or to adjust,
You can do so slowly and gently with intention and care.
And then you can let your awareness move back to your breath,
Your steady and familiar anchor,
Resting there in a way that feels supportive and natural.
Allow yourself to explore this moment.
To be curious about this moment.
To allow your breath to open up the doorway to this moment.
If you find it helpful,
You can continue with saying silently in your mind,
Inhale each time you take an in-breath and exhale each time you breathe out,
Helping you to stay focused on the breath.
And again,
If your thoughts distract your attention from your breath,
Gently and kindly bring your attention back to your breath.
Again and again.
Staying present in this very moment.
All that matters right now.
And as you prepare to come out of this meditation,
Notice how you feel in your body.
Take a moment to feel this feeling of presence.
Take a moment to experience it.
To notice what it feels like.
In your body to be present.
And offer yourself a little gratitude for taking the time to be present.
Carry this feeling of presence with you as you go into your day.
May you be present.
May you be healthy.
May you be peaceful.
May you be gently on yourself today.
