Welcome to the Just Sitting Meditation.
For this meditation,
I recommend sitting on a chair or a meditation cushion.
Close your eyes and let your body settle,
Slowing down the breath.
Feel the contact of your body on the chair or the cushion and the weight of your hands resting on your legs or next to you.
Bring your attention to your breath,
To the air coming in through the nose,
Traveling down the throat,
Inflating the lungs and your belly expand and as you breathe out,
Your belly contract and the air is pushed out and through the nose.
Observe the journey of your breath with each inhale and exhale.
Choose a point in your body where you feel the breath the most.
Maybe it's on your belly as it goes up and down when you breathe,
Maybe on your chest at your heart center,
Maybe your nose when the air comes in first,
Being slightly cold,
Or maybe the top of your lip when you feel the air coming out to clean the skin.
Once you've picked a point in your body,
Focus all your attention in that point only.
Observe how this part of your body is moving or filling as you breathe in and out.
In this meditation,
I'm inviting you to just breathe and focus all your attention on your breath and on that specific point in your body.
We are doing nothing else but just sitting and breathing,
Being in the now rather than doing something.
Try to see if you can breathe in a normal,
Natural rhythm without forcing it.
At any point when you're distracted,
Just notice what happened.
Maybe you were daydreaming or planning your day,
Your next meal.
It's okay.
Come back to your point in the body where you feel the air and the breath the most and just notice that you've been distracted.
Release and come back and focus your attention,
Your whole attention on your breath again.
Your brain doesn't need to be involved in breathing.
You don't have to breathe.
You are not actively doing the breathing.
You are just letting your body do what it knows how to do the best.
Just breathing.
Just being in the moment.
You can trust your body,
Your lungs,
And all the muscle in doing what they know how to do.
Give a break from your thinking mind,
From all the noise,
The monkey mind who wants to think.
Let go of the attachment to breathe.
Breathe the right way,
Meditate the right way.
Whatever you are doing now,
You are doing it right because you are breathing and that is all that is asked from you right now.
To breathe and just be.
Please come back when you've been distracted by a thought or a sensation in your body.
Come back to this moment and your breath acknowledging that you have been distracted but without judging yourself for that.
This is normal.
Your brain is a machine made to think.
It will think.
But you're back now.
Well done.
Well done for being present and aware of where your mind is.
Now come back to your physical sensation,
Taking the awareness away from the breath.
Back into your body and the sensation of your body against the chair or the cushion.
Your feet on the floor,
Your bottom on the chair,
Your hands resting on your legs,
Your spine straight,
Your shoulders,
Neck and head.
You're hearing noises around you,
Inside the room or outside the room.
You notice the air around you.
Is it warm or cold?
Can you feel the contact of your clothes against your skin?
You are back into your body and in this moment.
And when you're ready at your own time,
You can open your eyes.
