Sitting quietly on a mat or chair that supports your back in an upright position.
If you choose gently closing your eyes and inside of your closed eyelids try looking straight ahead with a soft gaze slightly pointing downwards.
Let your body find its balance both feet on the floor shoulders upright but relaxed settling comfortably and naturally into your sitting position.
Bringing your attention now to your eyes let the area around your eyes relax releasing any tension and any strain.
And now your cheeks,
Mouth,
Jaw allow them to soften releasing and relaxing any tension.
Gently and slightly moving your neck and shoulders,
Losing the tensions of the muscles,
Your arms comfortable,
Hands gently resting on your lap,
Feet flat on the floor in front of you.
Take a few deep breaths now and as you breathe out allow the out breath to soften and settle your body further into the position.
Noticing now the movements of your body as you breathe.
Breath is a fundamental life rhythm literally the ebb and flow of matter and energy in our bodies.
Breathe naturally don't try and change it in any way simply be aware as you bring your attention more closely to the breath.
Noticing what it feels like,
Which part of the body the sensation of breath first arises from.
The abdomen moving in and out,
The chest rising and falling or perhaps the nose or nostril as the air moves in and out.
Once you've found the place you feel the breath most let your attention rest lightly there.
Notice that when you breathe in there's then a gap,
A pause before it goes out.
When beginning meditation some people find it useful to note the breath as it goes in and out by mentally saying the words in,
Out.
By noting things we acknowledge them without making any judgement about them.
The breath is this meditation's primary source of attention.
The place where we return our attention when it has wandered away on a thought or feeling or a sensation that arises.
Each thought,
Each feeling,
Each sensation you experience has a place in this moment because it is here.
Whenever you feel or think or whatever sensations come or go it's okay.
Simply sit,
Breathe and be with it and then let it go.
Noticing sounds as they appear and then disappear.
No effort required.
Hearing is automatic.
Letting the sounds come and go,
Appear and disappear as you breathe.
Noting the movement of the body as you breathe in and as you breathe out.
Nowhere else to be,
Nothing else to do except to sit and be aware of your breath.
Letting any thoughts,
Feelings,
Sensation come and go.
Morph,
Change,
Appear,
Disappear.
Not holding on to anything and not pushing anything away.
Simply being with the breath as you sit and notice the sensations of your body as you breathe in and as you breathe out.
Not changing the breath in any way,
Just letting it be and being with it.
Just sitting and breathing for one more minute now.
Noticing sounds as they appear and disappear.
Noting the movement of the body as you breathe in and as you breathe out.
Noting the movement of the body as you breathe in and as you breathe out.
Noticing sounds as they appear and disappear.
