Welcome to this basic anapana meditation.
In this meditation we'll be focused on calming the mind and taking the position of the observer in order to create some more space between our thoughts and our feelings and our sensations on our bodies.
So just find yourself a comfortable seated position.
Ensure that you are not leaning on any support,
That your back is free.
You might sit on a cushion and raise your pelvis above your knees.
Really just find a place that's comfortable for you.
You can allow your eyes to drift closed and rest your hands on your lap or on your knees.
Once you're here,
Imagine that there's a string attached to the center of the top of your head and that the string is pulling you upwards towards the sky,
Lengthening the spine.
So just allow your spine to lengthen upwards and slightly tuck your chin so that the back of the neck is straight.
Good.
Now just allow yourself to hear the sounds around you.
There could be any sounds at all.
The sounds of people or nature or just the sounds of your house.
Just notice whatever you hear.
And now bring your attention down to the points of contact with the earth,
The places where your body meets the seat or the floor.
Just notice how all your weight is supported by the earth all the time.
Now bring your attention up to your nostrils and just begin to notice the natural breath as it comes in and out of the nostrils.
Just become curious as you observe the breath coming in and out of the nostrils.
Notice whether the breath comes more through one nostril or the other.
Notice when you let go of your breath whether it becomes very subtle or if it deepens.
Notice the natural rhythm and the sensations of that rhythm.
Perhaps you notice a coolness on the inside of your nostril as you inhale.
Perhaps you notice a warmth on your upper lip as you exhale.
It doesn't matter.
It doesn't matter what you experience.
Only that you allow yourself to experience it without trying to change or alter anything in any way.
And if you notice at any time that your mind has become distracted,
Perhaps you've wandered into a train of thought or are feeling a particularly intense sensation on the body.
When you notice your mind has wandered away from the attention on the nostrils,
Just gently,
Slowly return your attention to the natural breath through the nose.
Continue to work in this way,
Returning again and again.
As many times as you notice that your mind has wandered,
Gently return.
All the while maintaining perfect balance of your mind.
Perfect non-reaction,
Non-judgment.
Perfect equanimity.
Continue to work in this way for a few minutes now on your own.
I will keep the time.
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