So,
Find a comfortable seat or lay down comfortably if you're not worried about falling asleep.
This is a simple breath awareness practice.
Put your eyes gently closed and begin by bringing your awareness to the feeling of your breath.
You might feel the rise of your chest,
Your belly as you breathe in.
Feel that sense of being full of air and then feel that emptiness as the chest and the belly retract naturally on their own as you breathe out.
Notice the feeling of the air in your nostrils,
This temperature,
This sense of pressure as it moves in through your sinuses to your throat.
Following it down as the chest and belly expand again.
You might notice that expansion through your back as well.
Start to deepen your breath a bit,
In through the nose,
Out through the nose or the mouth.
Slowly and fully breathing in and breathing out.
See if you can just trace your attention along that breath from the moment it begins as it continues through your inhale,
That moment of suspension in between,
Then following the breath all the way out through your exhale.
And the moment you become distracted or drift off into other thoughts and you notice that that's happened,
No problem.
Just bring your attention back to that feeling of breathing and use your control over the breath as a focal point.
If your mind is extra busy and distracted today,
You can give it an additional task,
Pointing your thought when you take a breath in,
Thinking,
I breathe in,
And at your exhale thinking,
I breathe out.
Thanks for meditating with me.
Remember that any time throughout your day,
If you remember to do so,
You can just stop,
Take a few deep breaths,
And recenter yourself.
Have a great one.
