Welcome to this mindfulness of the breath meditation.
We'll start by settling into a comfortable sitting position.
Feeling spine and neck long,
Shoulders soft.
Feeling the weight of the body on the chair or floor.
The weight of your hands in your lap.
Gently closing your eyes or keeping them downcast.
Now bringing your awareness to your breath.
Without judging or trying to change it.
Simply observing the effortless natural flow.
Noticing where you feel the movement of the breath.
Now beginning to silently count the breath.
Breathing in on one,
Out on two and so on.
All the way to ten.
Then starting again.
If you lose track of your counting,
Simply start again.
Now,
Bringing your attention to your belly.
Feeling it gently expand as you breathe in and contract as you breathe out.
Not trying to change it.
Just observing it as it is in this moment with a sense of openness and curiosity.
Now,
Noticing any more subtle movements.
Perhaps in your lower back.
Your ribs.
Your chest.
Perhaps in your shoulders or upper back.
Simply tuning in to these tiny,
Effortless movements.
Now bringing your attention to your nose.
Maybe you can sense cool air flowing in and warm air flowing out.
Maybe you can feel the breath moving through the nostrils and flowing down the back of the throat to the lungs.
Simply noticing your own experience.
Now,
Choosing a place to rest your attention.
Maybe nostrils,
Throat,
Ribs or belly.
Or maybe opening to the sensations of the whole body breathing.
Maybe you can notice a pause after your in-breath and then after your out-breath where there is no movement,
Just stillness,
Just being.
If your mind wanders,
Simply bring it back to your breath.
As if you're training a puppy.
Carefully and kindly bringing it back to heel again and again.
Now,
Becoming aware of your mind.
Any thoughts,
Feelings or emotions that are arising.
Clinging to whatever's there without clinging,
Avoiding or judging.
Just noticing and cradling all thoughts,
Sensations and emotions as they flow through.
No right or wrong way to feel.
Just open to whatever is there.
Remembering that if thoughts or feelings become too intense,
You can always bring your awareness back to your experience of the breath to anchor you in the present moment.
Thank you.
Now,
Returning your awareness to your breath.
Life flowing through you one breath at a time.
Noticing where your body is in touch with the floor.
Your body alive and awake.
Returning your awareness to notice sounds around you.
Now,
Slowly opening your eyes.
Taking a moment to sit quietly and thank yourself for taking this time out for your wellbeing.
Now,
Slowly opening your eyes.
