Welcome to the breath awareness meditation.
Take a comfortable seat,
Sitting in a chair with your feet flat on the floor or you can sit cross-legged on the floor.
Make sure that you are comfortable and relaxed and in a position you can stay in for a while.
Relax your shoulders and arms.
Let your hands rest on your thighs or place one hand on another in your lap.
Your chin should be slightly tucked in and your eyes and lips softly closed.
Your whole body should be relaxed and comfortable.
Simply breathe naturally,
Make no effort to control the breath.
Focus your attention on the breath and on how the body moves with each inhalation and exhalation.
Notice the movement of your body as you breathe.
Observe your chest,
Shoulders,
Ribcage,
Arms and belly.
Simply focus on the breath without controlling its pace or intensity.
Follow the sensation of your breath as it goes in and as it goes out.
Now take a deep big breath in through your nose and slowly exhale out through your nose.
Take another big deep breath in through your nose,
Focusing on chest expanding and exhale out just noticing how body softens.
Try to make your breaths as long as you possibly can.
Calm your mind and body.
You may notice that your mind starts to wander off,
That's okay,
That's natural.
Just slow down raising thoughts,
Be aware of your mind and body.
Observe wandering thoughts as they drift through the mind.
Do not judge them,
Do not criticize them.
Just simply be aware of each thought as it arises and just simply let them go.
Just simply let them float away like a cloud in the sky.
Keep breathing deep and long.
Your attention may leave the breath and wander to other places,
It's okay.
Just simply return your attention to the breath.
There is no need to dive into this story,
Do not create fairy tales.
Just simply observe your thoughts and feelings and gently let them go.
Imagine that you are the sky,
Not clouds.
Just let them float away in the sky,
You are not these thoughts.
Take a big deep breath in through your nose and slowly breathe out through your nose.
Do not judge yourself or obsess over the content of the thoughts,
You find yourself lost in.
Just come back and return your focus back to your breath.
When you are ready,
Gently open your eyes,
Take a moment and notice any sounds in the environment.
Notice that how your body feels right now.
Notice your thoughts and emotions.
Connect again with the world outside and enjoy the rest of your day.
Namaste.
