Welcome to the breath meditation.
During this exercise we will bring mindful awareness to the sensations of breathing.
The breath is our constant companion every moment of our lives,
Yet for most of that time it goes completely unnoticed.
By turning our attention to the breath we immediately bring ourselves into the present moment.
Whether we are meditating or simply going through our day,
Bringing awareness to the breath is a powerful tool to refocus our minds on the only moment in which we can learn,
Grow and live.
During this meditation there will be periods of guidance and also periods of silence.
Do your best to remain with the sensations of the breath throughout the exercise.
When you notice that the attention has wandered to thoughts or other distractions,
Simply guide it back to the breath with a sense of kindness and patience for yourself.
So now settling into your chair in a position that is comfortable and alert.
The back is straight without being stiff.
The feet are flat on the floor and the hands are resting on the thighs.
And perhaps pulling the shoulder blades together slightly to open up the chest for easy breathing.
And once you've settled into this position,
Gently closing the eyes.
Now as a way to gather the awareness,
Taking three deep breaths,
Breathing in deeply through the nose and out through the mouth.
Feeling energy and vitality entering the body with each in-breath and breathing out any tension or stress.
Now letting the breath flow naturally and bringing awareness to the sensations of breathing.
Noticing the sensations of breathing in different parts of the body.
Perhaps noticing any sensations at the nostrils.
Noticing the temperature of the breath here as it enters and leaves the body.
Now letting awareness move down to the chest.
Noticing the gentle rising and falling of the chest with each breath.
And moving awareness down further into the abdomen.
Noticing the expanding and contracting here.
Now letting your attention settle on one place in the body where you can sense your breath clearly.
No need to analyze or evaluate.
Just choosing a place where you feel a connection with your breath.
And now opening up and simply being present with the sensations of the breath in this part of the body.
Letting awareness accompany the breath in and out of the body.
Just observing your own natural breathing.
Allowing it to be just as it is right now.
You may notice that from time to time your mind will wander off.
Perhaps to thoughts of the past or the future or to stories or daydreams.
Perhaps you're distracted by sounds and your mind begins to make up stories about these sounds.
This is natural.
When you notice that your attention has wandered,
Simply guide it back to the breath with a gentle firmness.
Knowing that you don't have to follow the stories that your mind tells.
And you can let sounds be just as they are.
Just noticing them as sounds that come and go in the background.
Simply letting go of whatever thoughts that you're holding on to.
And letting them go on their way.
And bringing your awareness back to the breath.
Simply letting awareness rest on the sensations of breathing.
Breathing in,
Being aware that you're breathing in.
Breathing out,
Being aware that you're breathing out.
And noticing the sensations of breathing in this moment.
Noticing that each breath has a beginning,
A middle,
And an end.
And bringing awareness to the full length of each in-breath and out-breath.
And noticing where your attention is now.
And noticing where your breath is now.
Is it on an in-breath or an out-breath?
Each breath is different.
Each breath is new.
And perhaps seeing if you can follow one breath from the moment that it enters the body,
Flows down into the lungs,
And finds its way back out.
And then perhaps another.
Letting awareness ride the breath as it rises and falls,
Like waves on the ocean.
And bringing awareness to the sensations of breathing in this moment.
Always remembering to return to the breath.
Now broadening awareness of your breath to awareness of the entire body.
Noticing as each breath brings calm energy and deep nourishment to all corners of the body.
Noticing,
In fact,
That the entire body is breathing.
And resting in this awareness of the entire body,
Constantly nourished and strengthened by breath after breath,
Until the bell rings.
