Welcome to this very quick and easy meditation.
Today we're just going to be finding the breath.
Whether or not you are an avid meditator,
Just finding the breath is a good place to start or recenter yourself.
The breath is constantly moving so anytime you need to come back to a thought or just to your center just practice breathing.
There is nothing you need to figure out here,
There are no problems to solve,
And there is absolutely nothing special that you need to do.
Just focus on the experience of breathing.
If distractions do come up that is perfectly natural.
Our brain is designed to process information so it's just doing its job.
I just ask that when thoughts come up acknowledge them as a thought and try to just bring yourself back to the breath.
Find a comfortable position for the body.
Sitting is recommended because it helps keep the body awake and energized but if you are more comfortable lying on your back or standing upright then you may do so.
You can be seated on a yoga mat or a cushion or chair,
Just whatever feels comfortable and sustainable for a few minutes of stillness.
Gently allow the eyes to close or if you're more comfortable leaving them open just try softly gazing at the floor or the ceiling.
Allow the eyes to relax and rest on one spot.
Bring your awareness to the abdomen.
Relax the muscles there and see if you can feel the natural rising and falling of the abdomen.
From the navel to the obliques notice the movement with each breath.
Take a few easy breaths like this in out in out in out in out.
Move the awareness up to the chest.
As you inhale tune into the expansion of the lungs and the rising of the chest and as you exhale feel the contraction and movement.
See if you can follow the feeling of the breath from the beginning of your inhalation through the end of your exhalation.
So let's breathe in and breathe out.
Breathe in and breathe out.
Breathe in breathe out and breathe in and breathe out.
Now bring your attention to the nostrils.
The feeling of the breath may be a bit more subtle here so try taking a deep breath to see what's present for you.
Notice if you feel a slight tickle at the tip of the nose when you breathe in.
Notice if the breath is slightly warmer on the way out.
Just pay attention to what your nostrils are doing.
Okay breathe in breathe out breathe in breathe out breathe in breathe out Let's continue breathing.
Now rest your awareness on the body breathing in one of these three spots.
Whether your abdomen,
Your chest,
Your nostrils,
Just take focus and when the mind starts to wander just refocus on the direct experience of the breath.
Continue to observe the breath for a minute or two.
Breathe in Breathe out Breathe out Breathe in As you move back into your day whether or not you are choosing to sit down and journal after this or you are beginning your day or getting started on another task bring this awareness with you into your daily life.
Find ways to continue to stay in touch with the breath in your body in order to help your mind remain present.
In your daily life if you find your mind wandering just return to the breath.
