I will be leading you in a breath awareness meditation for about 15 minutes.
Here's how it will look.
I'll sound the bell one time to get us started.
I'll guide you through a short meditation practice that uses your breath as the focus.
Then I'll offer you a few minutes of silence without any guidance so you can practice on your own for a few minutes.
And then I'll sound the bell three times to end.
Let's begin by finding a comfortable position,
Sitting with your back upright and relaxed,
Resting your hands comfortably in your lap.
You can tilt your chin downward just slightly to lengthen the back of your neck.
It's important to be comfortable so if you need to shift or move during the meditation,
Simply pause for a moment and decide to move and move mindfully rather than reactively.
Now gently close your eyes.
You may notice that simply by closing your eyes your other senses become enlivened.
You may become aware of sounds and sensations you hadn't noticed before.
Give yourself a moment to notice the way your body feels as you sit.
Notice your upright relaxed posture with your shoulders down and away from your ears.
Feel where your body meets the chair or cushion and where your feet make contact with the floor.
Now as you take in the sensations in your body,
Notice that one of these sensations is the sensation of your breath.
Bring your awareness to the breath,
Focusing on the movement and the sensations that the air creates as it moves in and out of your body.
And as your breath enters and leaves through the nose,
Notice the air might be a bit cooler on the inhale and slightly warmer on the exhale.
Notice the feel of your breath as it passes over your throat.
You may feel your chest and back rise and fall as you breathe in and out.
You may feel your belly expand and contract with each inhale and each exhale.
Where do you feel the sensation of your breath the most in your body?
It might be your nose,
Your throat,
Your belly,
Your chest,
Or it could be in a couple of different areas.
So wherever you feel your breath most predominantly,
Place your attention there.
Allow the breath to come and go in its own natural pattern.
There's nothing to figure out,
Nothing to control,
Nothing to change.
Allow your breath to become your anchor,
Your anchor to the present moment.
Because your breath is really always in the present moment,
It operates in real time.
So it's always here right now in this moment.
So as we continue focusing on our breath,
Simply remain aware of your breath,
Being with each inhale and each exhale.
And when you notice your attention is no longer on the sensation of your breath,
Gently and kindly escort it back.
It doesn't matter how many times you drift away toward a thought,
A memory,
Or a sensation.
When you notice,
Simply let it go and return your attention to the sensation of your breath.
It's not a problem,
It's training.
And whenever you notice that your mind has wandered again,
Gently and without judgment bring your attention back to the breath.
Don't make it a problem.
You've simply been given another opportunity to choose again to return to your focus,
To this breath and this one.
So we'll meditate like this for about five minutes.
I'll keep track of the time.
And now for the last minute or two of this practice,
Let go of the focus on your breath and allow yourself to simply sit here in stillness without really seeking anything,
Just being present with everything that arises,
Sounds,
Thoughts,
Just whatever comes up just as it is,
Just as it unfolds.
And as our practice comes to an end,
Begin to take some deeper breaths through your nose and give yourself some credit for taking this time to nourish yourself and build resiliency and connectedness.
As you move back into the day,
Allow the benefits of this practice to expand into every aspect of your life.
And as I sound the bell,
See if you can stay with the sound until it completely disappears.
This is a great way to transition from your meditation into the rest of your day.
