Welcome to mindful breathing.
We'll begin this meditation by listening to one sound of the bell.
As you hear the sound,
You can stop whatever it is you are doing.
There's nothing to do,
There's nowhere to go.
You can just be fully here right now.
As the sound fades away,
You can choose to close your eyes if that's comfortable to you,
Or if you prefer,
You can keep your eyes open and look down without focusing on anything in particular.
Now bring your awareness to your breath.
Notice what it feels like to breathe in and breathe out.
You don't need to change your breath,
You don't need to control it in any way.
Just notice what it feels like to breathe in and out naturally,
Right here and right now.
If it helps,
You can say silently to yourself as you breathe in and out.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
In,
Out.
See if you can notice the beginning of your breath in.
Following your in breath from the beginning to the middle to the end.
Noticing the slight space between your in breath and your out breath.
And following the out breath from the beginning to the middle to the end.
Perhaps imagining that your breathing is like waves on the ocean.
As you breathe in and out,
You're floating on the waves.
Riding the wave of your in breath.
Riding the wave of your out breath.
As you breathe in and out,
You may notice yourself getting distracted by sounds,
By sensations in your body,
Or perhaps by thoughts.
Distractions are normal.
If you notice yourself getting distracted by sounds,
By sensations in your body,
Or perhaps by thoughts,
Distractions are normal.
If you notice yourself getting distracted,
You don't need to judge yourself or feel that you're doing anything wrong.
Instead,
As best you can,
Just notice when you've been distracted.
Notice where your mind has gone off to.
And then gently,
As best you can,
Bring your awareness back to the present moment.
Back to the breath.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
In,
Out.
As you continue to breathe in and out,
Focus your attention on one part of your body where it's easiest to notice the breath.
Perhaps it's the tip of your nose feeling the cool air coming in,
The warm air coming out.
Or perhaps it's your belly feeling your belly rise and fall with each breath.
As best you can,
Keep your awareness at that spot.
Noticing the in-breath and the out-breath.
Noticing perhaps any differences between one breath and the next.
We'll end this meditation with one sound of the bell.
As you hear the sound,
You can open your eyes if they were closed and thank yourself for practicing this meditation.
