We are now going to commence the seated meditation.
We are going to use our breath as an anchor for our attention.
Before we start,
It is really important to let go of goals and the idea of performing well.
Simply allow yourself to do this exercise.
Let go of any idea of right and wrong.
Simply see how it goes.
First,
Make sure your posture is active but comfortable.
You will sit straight with your shoulders relaxed and keep your head straight.
Try to have a posture that signals dignity.
If you want,
You may now close your eyes.
For a moment,
Just become aware of how you are present in this room,
How your body is represented in this room,
How your body is connected to a chair or a cushion.
Maybe you notice how your feet are touching the floor or making contact with the floor.
Simply notice.
Maybe you notice other physical sensations.
Maybe you feel pain in your back or tension in your shoulders.
That's okay.
Simply observe without attempting to make it go away.
Notice your body as it is present right here,
Right now.
Now let's focus our attention on our breathing.
Notice how the air gets in through your nose and how your chest expands when you breathe in.
Notice how it relaxes when you breathe out.
You may also notice how your belly moves when you breathe.
You do not need to control your breath or modify it.
Simply witness it as it is naturally occurring.
Breathing in and out.
Allow yourself to be present in this moment.
You will probably find that you will become distracted.
Maybe you get distracted by your thoughts or sounds or sensations in the body.
That is fine.
That is okay.
That is just how your mind works.
You can always turn your attention back to your breath and let go of distractions.
Breathing in and out.
Rather than focusing on your breath in a rigid way,
Let your attention softly rest on your breathing.
There's nothing to force.
Using an open and gentle attitude,
Follow your breathing.
Every time you find yourself distracted,
Come back to your breath with a gentle attitude.
Do not punish yourself.
It is okay.
It is just how your mind works.
Where is your attention now?
Is it still focused on the breathing or is it elsewhere?
If you've become distracted,
Maybe you can notice where your mind drifted.
A thought,
A sensation,
An emotion,
A sound and then bring it back.
Even if you find yourself being distracted many times,
That's okay.
Remind yourself that you are always the one who can turn your attention back.
You have the power to do that.
You can decide to come back to this present moment simply by focusing on something that is occurring right now in this moment.
Your breath.
The natural spontaneous breath.
It might help to visualize your breath moving up and down your spine.
Breathing in and out.
I'd like you to slowly and gently bring your attention back into the room.
Remember where you are sitting in the room.
Remember that you are doing a meditation.
I'd like you now to be aware that the meditation is coming to an end.
And when you are ready,
Slowly and gently open your eyes.
