This is a 15 minute guided mindful breathing meditation.
If possible,
Finding a place and time where you can practice without being interrupted.
You can choose to sit on a chair or on a cushion or stool on the floor.
Inviting a straight,
Dignified and yet relaxed posture.
A posture that signals to ourselves that we are about to affirm our commitment to our health and wellbeing.
Allowing the eyes to close,
If that feels comfortable,
Or simply relaxing your gaze.
Throughout this practice,
My words are just guidance.
Please only do what is right for you in each moment during the practice.
Taking a moment now to become aware of your body as a whole sitting here.
Aware of the space around you,
Above and below,
Left and right,
Front and back of you.
And now bringing your attention to your breath.
As best you can,
Feeling any sensations of the breath in your body.
Without striving,
Where can you sense your breath the most?
Where is it most alive for you?
The air passing through your nostrils or your lips?
Perhaps the rising and falling of your chest or belly?
There is no right or wrong here.
We are simply practicing.
So as best you can,
Staying with your breath without changing the way you are breathing.
Following each in-breath and each out-breath.
With a sense of curiosity and a kindly attention.
Thank you.
Thank you.
What is here when I breathe?
Is the air flow a bit cooler on the in-breath and a bit warmer on the out-breath?
And if I don't really feel any particular sensations right now,
What does that feel like?
Knowing that at all times it's okay to register a blank.
Thank you.
Thank you.
Thank you.
Thank you.
Since it is very likely and entirely natural that the mind will wander during the practice,
It can be helpful to choose an anchor to return your attention to whenever this happens.
Your anchor could be a place in your body where you can sense your breath the most,
Or your feet flat on the floor or your hands in your lap.
If your mind has wandered,
Briefly noting where the mind went to,
What was it that caught the attention?
And then with kindness and patience,
Returning your attention to the breath,
To the next in-breath,
And to the next out-breath.
Thank you.
Thank you.
Thank you.
Thank you.
A wandering mind is not a mistake.
You are not doing anything wrong.
It is the nature of the mind to wander.
And during this practice you learn a little bit about the nature of your mind,
About your thinking habits.
Gently and firmly,
Without frustration,
But with kindness and patience,
Bringing your attention back to your breath over and over again.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
And as this practice comes to an end,
Once again becoming aware of your whole body,
Body sitting on the chair,
Feet on the ground,
Remembering that this ability to focus the mind on the breath and the body is available to you at any time.
