Welcome to the 30-minute breath meditation.
Bringing your awareness here.
Noticing that you're surrounded by sounds.
There's thoughts and emotions coming and going.
As well as physical sensations in the body.
For this meditation,
We'll simplify what we will ask of the mind.
And narrow the focus down to just the sensation of the breath in the body.
Bring awareness now to a place in the body where it's easy to feel the breath.
There's no one right place that's better than any other.
Simply picking some place where the sensation of the breath is easy to perceive.
Feeling the rise and fall of the breath.
Allowing it to be just as it is.
Each breath a little bit different.
No need to try to change anything.
Simply being with the breath as it is.
From moment to moment.
Naturally,
The mind will wander from time to time.
To thoughts or noticing sounds or other sensations.
And this is not a problem.
The moment that you realize that the mind has wandered is a moment of mindfulness.
And we simply return to the breath at that time.
Starting again,
Right now.
Experiencing the sensation of the breath.
You might track each breath from the very beginning of an inhale.
To that turnaround and pause where it becomes an exhale.
To the turnaround again.
Noticing the uniqueness of each breath.
It illustrates the uniqueness of each present moment.
If there's anything pleasant about the sensation of the breath.
Making sure to enjoy it.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
Allowing the breath to be just as it is.
Enjoying the simplicity of breathing in and breathing out.
Following with the attention the wave-like nature of the breath.
Rising and falling.
Enjoying the simplicity of breathing in and breathing out.
Always returning here to this moment.
Starting again with this breath.
Enjoying the simplicity of breathing in and breathing out.
The rising and falling breath.
Training the mind to be able to focus on one aspect of experience.
Building concentration.
While allowing relaxation.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
The rising and falling breath.
Enjoying the simplicity of breathing in and breathing out.
An attitude of curiosity can help maintain focus.
Getting interested in this phenomenon of breath.
Interested enough to track each breath from the very beginning to its ending.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
Noticing thoughts and emotions and letting them be.
Returning to the breath again and again.
The breath rising and falling.
Changing all on its own.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
If there's anything to enjoy about the sensation of breathing.
Not missing it.
The coolness of the inhale.
The warmth of the exhale.
Giving yourself permission to enjoy the simple act of breathing.
Enjoying the simplicity of breathing in and breathing out.
Enjoying the simplicity of breathing in and breathing out.
Tracking the changes moment to moment.
Rising,
Falling.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Showing up again and again.
For this present moment.
For this breath.
For this breath.
Allowing the thoughts and emotions to simply be as they float by in the background.
Returning the attention always back to the sensation of the breath.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Being with the breath and letting it go.
And then being with the breath again.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Enjoying the simplicity of breathing.
Always noticing if there's anything pleasant about the sensation of the breath.
Being sure to enjoy it.
Enjoying the simplicity of breathing.
May this practice help bring peace and happiness to all beings.
