Hello and welcome.
Today's meditation will have less cues than usual and will be a moment of stillness.
So go ahead and get comfortable in a seat of your choice and when you're ready gently close your eyes.
Bring your awareness to the breath.
Notice if your breathing is deep and slow or shallow and fast.
Without trying to change anything just notice your breath.
You might start to notice things slowing down.
Your breath becoming slower and deeper into the belly.
And as your attention goes to your breath maybe the external world and mind begin to slow down.
And even if they don't just bring a single focus to the rise and fall of your breath.
Whether it be the sensations of your breath entering your belly,
Your nostril,
Or the sensations or sounds of your breathing.
Simply be aware and if it becomes challenging just note in breath on your inhale and out breath on your exhale.
In out.
Notice if the mind began to wander and simply with loving kindness welcome it back to the attention of your breathing.
Take a little moment.
Focusing on that deep and slow in-breath.
And go on that slow exhale.
It may be helpful when your mind gets distracted to simply note what happened.
Maybe noting thinking,
Sensations,
Or a sound.
And simply welcome yourself back home.
Home being your breath.
Home being your breath.
Again,
If you get distracted,
Treat that as an opportunity to note what happened.
And with compassion,
Welcome yourself back to the breath.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Inhale and exhale.
Not in any way,
Just letting it be as natural as possible.
And for the last moments of our practice,
Let's bring a deeper inhale and exhale.
So breathing in together.
And breathing out together.
In through the nose.
Exhale through the mouth.
One more time together deep into the belly.
And slowly exhale through the mouth.
Hopefully we could find a little bit of stillness together.
Wiggling your fingers,
Moving your body in any way you like as you slowly flutter your eyes open and bring this sense of mindfulness to the breath whenever you get an opportunity in your day to day life.
Thank you for joining me today.
