This first meditation is intended to introduce you to mindfulness meditation in the form of focusing on your breath and sound.
Very often when people meditate,
They get into a posture they can hold for the duration of the meditation.
Ideally,
The posture is one you find comfortable but doesn't invite sleep.
Typically,
While sitting in a chair,
This may mean having your back straight and your feet flat on the floor.
However,
You may find it more comfortable to have just the balls of your feet flat on the floor or raising your legs by putting a block or books under your feet.
You may find that having your knees slightly lower than your hips helps you to keep your back straight.
You might also experiment with the level of your chin since this affects the alignment of your spine.
Once you find a posture that you're comfortable holding,
Closing your eyes if you'd like to have your eyes closed.
If you prefer having your eyes open,
Looking forward and down at a 45 degree angle without fully focusing on anything in particular.
And now,
Beginning by taking a deep breath to get in touch with the fact that you're breathing,
Releasing it whenever it feels right to release it.
And then another deep breath,
Releasing that one when it feels right.
And then one more deep breath.
As you release this breath,
Allowing your body to resume its natural breathing process,
No longer trying to control it,
But keeping your awareness on your breath,
Feeling it move through your body.
Feeling your breath come into your body,
Circulate through your body and leave your body.
You might notice your breath most keenly as it touches the tips of your nostrils on the way in.
Then feeling it move through your chest and your stomach,
Maybe noting the moment it changes from an in-breath to an out-breath,
That little pause.
And then following the breath as it leaves the body and noticing the next breath begin without you having to make it happen.
Noticing,
Experiencing each moment of each breath.
Each breath,
Like each moment of our life,
Is different and unique and unpredictable.
Noticing the intention of fully experiencing each breath as it occurs without having any expectations of what it will feel like.
Really focusing on this breath,
This moment.
Some people think of this type of meditation as the art of non-doing.
And in many ways this is true.
There's nowhere else you have to be right now.
Nothing else you have to be doing.
Nothing you have to make happen.
This is about being present,
Observing.
In this case,
Observing your breath.
Each breath as it comes into your body circulates through your body and leaves your body.
Knowing thoughts to be in the background of your awareness.
No need to push them away.
No need to pursue them.
At times you may notice your mind has wandered off somewhere else.
That you're caught up in thought.
Noticing when that happens and without judging yourself for it,
Gently returning your attention to your breath.
Now,
Switching your focus of attention away from your breath to sound.
Opening your awareness to any sounds that come your way.
Simply hearing them.
Experiencing the sensation of hearing sound.
There's no need to identify what's making the sound or to judge the sound as pleasant or unpleasant.
Hearing sounds come and go much like the breath.
It might help to imagine that you are built for no other reason than to receive sound.
Not going off in search of it,
But being aware of and open to any sounds that come to you.
They may be external sounds such as air conditioning or cars.
Or they may be internal sounds,
Maybe a gurgle in the throat or a grumbling of your stomach.
You might find you notice the sound begin and you follow it through until its end.
Or maybe all of a sudden you become aware of a sound that's been occurring and then another sound comes into your awareness.
Whatever happens is okay.
Experiencing hearing sounds.
Again there may be times when you lose focus and your mind carries you off somewhere else.
Understanding this happening and without judgment,
Gently bringing awareness back to sound.
Whether your mind wanders once in a while or continuously.
Understanding and bringing attention back to sound.
In a few seconds we'll be ending the meditation.
You might take this opportunity to notice any thoughts or emotions you have knowing that's the case.
Observing those thoughts and emotions.
Noticing.
And when you're ready,
Without rushing,
Go ahead and ending the meditation by opening your eyes,
Stretching if you need to stretch.
