Being with the breath.
In this meditation you are invited to be with the breath and all the experiences that come with it.
So come and sit in a relaxed position.
On a chair,
A bench or a cushion.
Bring your body in an alert position where you sit upright with dignity without adding extra tension to the body.
When you sit on a chair you can place the feet flat on the floor.
Pay attention to your body and gently notice which part of the body make contact with the chair,
The cushion or the floor.
And be aware of the sitting from inside out.
So do not think about the way you are sitting,
Not thinking about the body.
Really experience what it's be,
What it's like to be sitting in this moment.
Calm,
Silent.
And now bring your attention to the breathing.
Notice how the breath flows easily in and out.
You do not have to change or control the breath flow.
Just notice how the breath is moving in and out.
Perhaps noticing how the breath is moving your body,
Very subtle.
Just sit.
Be aware of the breathing.
This sitting body breathing in this moment.
In a certain moment you will be distracted.
Perhaps by sensation somewhere in the body or thoughts,
Sounds,
Feelings,
Daydreams.
And this wandering is very natural.
This is just the way the mind works.
You don't have to control that.
But every time you notice the attention is gone elsewhere,
Then this is a moment to accept this distraction without judging it.
This is a moment of awakening.
And when you awaken,
Then it's that moment where you can guide the attention back to the breathing moment,
Breathing moment.
And all the experiences that come with it in a very friendly and calm way.
So when you are distracted,
You can notice it and you bring your attention back.
So breathing in and out.
Bring kindness to your awareness.
Kindness to this moment.
Kindness to your body,
Fitting.
You can use the breath movement as an anchor to reconnect with being here,
Being now.
Every time you notice that your attention has gone away.
Just be here in this body,
Sitting.
Sitting from inside out that you're sitting.
Noticing the breath moving through the body.
And when you hear the bell in a moment,
You can calmly move again and open your eyes.
Quiet.
