Welcome to this mindfulness of breath meditation which will take around 5 minutes.
Sit comfortably either on a cushion or a chair.
If you're sitting on a chair it's best to sit away from the back of it so your spine is self-supporting with your feet flat on the floor.
Let your posture be upright but relaxed with your head,
Neck and back in alignment,
Allowing your posture to embody a sense of wakefulness and dignity.
Close your eyes if that feels comfortable to you or lower your gaze.
Now bring your awareness to the physical sensations of your body in contact with the cushion or chair and where your feet make contact with the floor.
Become aware of the fact that you are sitting in this chair,
In this room,
At this particular moment in your life.
And now shift your awareness to the breath,
Focusing on the point where the breath sensations are most vivid for you.
That may be in the abdomen as your stomach rises and falls,
Or the chest which rises on the in-breath and falls on the out-breath,
Or the tip of your nostrils where the breath enters and leaves the body,
Slightly cooler on the in-breath and warmer on the out-breath.
You're not trying to change the breath in any way,
Just noticing the fact that your body is breathing,
As it has been for every moment of your life.
Nothing to do,
Nowhere to be,
Just taking time to rest and nourish yourself.
And as we try to focus on the breath,
We may quickly realise that it's not so easy.
You may find your mind wandering away from the breath to thinking,
Planning,
Worrying,
Restlessness or boredom.
This is perfectly normal and not a problem at all.
The moment that you notice your mind has wandered is the magic moment.
You have woken up and are mindful again.
Then just gently escort your attention back to the breath.
One time,
Ten times,
A hundred times in each practice it's always the same.
Notice that your mind has wandered and gently returned to the breath.
Now use the stretches of silence to continue your practice until you hear the bell.
