Mindfulness of breathing.
Taking a moment to find a comfortable and upright posture with both feet flat on the floor.
Allowing the eyes to gently close or soften your gaze down to the floor or in front of you if that feels okay.
Looking in for just a moment with the sensation of the body.
What feelings are present in this moment?
What sensations?
And noticing as best you can what your mind is doing.
And letting all that be just as it is.
Letting yourself be just as you are.
As best you can,
Taking your awareness into the body to notice the sensations of the breath.
If it's helpful to you,
Take two or three breaths that are just a bit deeper than you would normally take.
Just to help you sense that place in the body where you feel your breath the most.
Or maybe the place where you feel your breath is the most pleasant.
It might be the nose,
The chest,
Or the belly.
Letting go of your control of the breath and not changing the breath in any way.
Trusting the body to breathe just right on its own.
Just observing rather than controlling the breath.
Perhaps you may notice how the breath expands the chest on the inhale and falls away on the exhale.
Seeing how the chest lifts and falls away with each breath.
Tracking as best you can the entire cycle of the breath.
The inhale and the exhale.
Simply tracking the sensations of each inhale and each exhale.
Allow yourself to get as close as you can to the sensation of your breath.
And as the mind wanders,
Bring it back to the breath.
Back to the body.
Again and again.
And using the awareness of the breath as your anchor to the present moment.
Noticing this breath right here.
Noticing this breath here.
Noticing each breath as it develops.
Allowing any tension in the body that isn't needed to be released with each exhale.
Not allowing any tension that remains to be.
Allow any sensations that remain to be just as they are.
Where is your attention now?
Where does it go during the quiet moments?
Each time you notice that your mind has wandered off,
You're doing the practice just right.
That is a moment of mindfulness.
That awareness.
You may gently bring your awareness back to the breath.
Noticing how the chest lifts or expands on the inhale and falls away on the exhale.
This lifting and falling away of the breath is completely familiar.
A reliable anchor to the present moment.
Right here,
Right now.
This breath.
Allowing yourself the space to be.
And let be,
Breathing in and breathing out.
Right here in this moment.
