Welcome everybody.
We're gonna drop into a meditation on the breath.
The breath as a tool for presence is both our most accessible tool and probably the simplest tool we have.
And that's because we can breathe either unconsciously or consciously.
And so if you're noticing yourself inhale and noticing yourself exhale,
Then by definition you are present.
You are practicing mindfulness.
And that's why meditation on the breath is such a valuable tool.
So this is a practice that you'll find quite simple.
Simple doesn't mean necessarily easy,
So the mind still wants to do its thing and wander away.
But this is one to come back to often.
So just give a moment to make sure that you're comfortable in your seats on the floor in a chair,
Even lying down as long as you don't feel too tired like you're going to fall asleep.
Wherever you end up,
You want to be somewhere that feels sustainable to sit for the next five minutes or so.
I'll invite you to shut down the eyes.
And begin by deepening the breath.
And notice the simple act of deepening the breath usually creates an awareness sense of attention on the breath itself.
And there's a few areas that you may witness the breath.
And for this practice,
I'll invite you to notice the breath at the nostrils.
Each inhale,
Knowing that you're inhaling.
Each exhale fully aware that you're exhaling.
Take note of the subtle difference of temperature.
The inhale being slightly cooler.
And if or when you notice the mind out on a train of thought.
With self love with kindness and maybe even an internal or external smile catch the mind.
And very gently.
Bring your attention back to the sensation of breath at the nostrils.
Knowing that that catching and bringing back is the practice itself.
Braun Cruise here.
Notice when you heard the word notice was there a thought.
Acknowledge that train of thought and thank it for serving its purpose and then watch that thought drift into the distance.
Come back home to the sensation of breath at the nose.
As a presence practice.
As we wind down this meditation.
The last few moments here to take inventory as to the effects of this practice on the mind.
The body the nervous system.
Short but sweet.
And guiding the hands to press together in front of the heart.
Chin down towards the hands space for an internal piece of gratitude for making the space in time.
Know that.
The breath is always there for us waiting.
Bring us into the now.
Have a great rest of your day.
