Today's exercise involves setting aside approximately 10 minutes to focus on your breathing.
Begin by getting into a comfortable seated position if you are able,
Where you can remain uninterrupted for about 10 minutes.
Allow the sound of this bell to signal the beginning of this meditation practice.
Start to bring your awareness to your breathing,
Noticing each inhalation and noticing each exhalation.
Follow each breath as it comes in,
Follow each breath as it goes out.
It is likely that very quickly your mind will start to generate thoughts,
Sometimes seemingly non-stop.
This is normal,
So don't be discouraged.
The idea is that there's no right or wrong here.
It's all about learning to be present with what is.
There is no goal,
Nothing to achieve.
If striving or judgments arise,
See if you can let these go.
Bring your awareness back to your breath over and over again through this practice.
Follow your breath as it comes in,
Follow your breath as it goes out.
Allow your awareness to stay with each inhalation and each exhalation for as long as you can before your mind wanders.
When your mind wanders,
Gently bring it back to your breathing.
Right here,
Right now,
Be with your breath.
When thoughts arise,
It can be helpful to use a visual image to allow them to pass by as you bring your attention back to your breathing.
Some common images include seeing your thoughts as clouds passing by in the sky or imagining each thought as a leaf floating down a stream.
Find what works for you.
Bring your attention back to your breathing,
Noticing each inhalation and following each exhalation.
With each breath,
Notice the sensation of it,
The rhythm and feel of it,
The rise and fall,
The pace,
The fullness or shallowness of each breath.
Notice where in your body you're aware of your breath,
Perhaps in your chest,
Your belly,
Your nose,
Or somewhere else in your body.
Simply follow each breath as it comes in and as it goes out,
Like watching waves at the ocean rising and falling.
Don't worry about trying to change anything.
Just let it be as it is.
As thoughts arise,
Gently notice them,
Perhaps noting what kind of thoughts they are,
Worry thoughts,
Planning,
Ruminating,
Judging,
To-dos,
Then redirect your attention back to your breathing.
Notice each inhalation and each exhalation.
Be present with this breath right now,
Right here.
It is common to have thoughts about whether you're doing this right,
About boredom,
About whether this is working.
Simply notice the tendency of your mind to judge and evaluate and return to your breath.
Know that observing your experience,
Whatever its form,
Is the goal,
Not trying to stop your thoughts.
Stay with each breath cycle as long as you can,
Noticing the peak of each inhalation and the valley of each exhalation.
Notice what it feels like to fill your lungs up with air and notice what it feels like to squeeze all the breath out before that next breath comes in.
I'll be silent for a minute and allow you to simply follow your breath one moment at a time.
If your mind wanders,
Come back into your body.
Re-inhabit your body.
Feel the sensation of the breath coming in and the breath going out.
There is no place to get to.
Simply be present now.
In a moment,
You'll hear the sound of the bell,
Which will signal the end of this meditation practice.
Allow the sound of the bell to gently bring your awareness back into your body and into the room when you are ready.
