In this practice,
I invite you to aim your attention at your breath as it moves in and out of your body.
We choose the breath as our focus because it's something we do naturally.
There's no intentional effort involved.
Thoughts and feelings will inevitably arise and claim your attention,
But you'll practice repeatedly noticing and letting go of these distractions.
Then returning your awareness to the in and out of your breath.
Breathing,
Discovering you've been distracted and starting over.
It's simple and manageable.
So find your comfortable position and close your eyes if you're comfortable with that.
And if not,
Gaze gently a few feet in front of you.
I want you to aim for a state of alert relaxation.
Deliberately take three or four deep breaths,
Feeling the air as it enters your nostrils,
Fills your chest and abdomen and flows out again.
Then let your breathing settle into its natural rhythm.
Without forcing or controlling it.
Just feel your breath as it happens.
Without trying to change it or improve it.
You're breathing anyway.
All you have to do is feel it.
Where do you feel your breath most noticeably?
It might be most predominant at the nostrils.
Or perhaps at the chest or the abdomen.
Rest your attention lightly on that area.
Become aware of physical sensations there.
You may experience tingling,
Vibration,
Pulsing.
You may observe differences in temperature between the in-breath and out-breath.
Sensations of movement,
Pressure or stretching may arise.
You don't need to name the feelings that you notice.
Just feel them.
Let your attention rest on the feeling of the natural breath.
One breath at a time.
You don't need to make the breath deeper or longer or different from the way it is right now.
Simply be aware of it.
One breath at a time.
You may find that the rhythm of your breathing changes at some point.
Just allow it to be however it is.
Know that many distractions will arise.
Thoughts,
Images,
Plans.
See if you can let go of any distractions that come up and return your attention to the feeling of the breath.
You don't need to chase after a thought or analyze it.
You're just breathing.
You don't have to get mad at yourself for having a thought.
You don't have to evaluate its content.
Just acknowledge it.
You're not struggling against your thoughts nor getting swept away by them.
When you notice that your mind is not on your breath,
Notice what is on your mind and then come back.
Come back to focusing on your nostrils or your abdomen or wherever you feel your breath.
The moment you realize you've been distracted is the magic moment.
It's a chance to be really different,
To try a new response rather than tell yourself you're weak or undisciplined or give up in frustration.
Simply let go and begin again.
If you have to let go of distractions and begin again thousands of times,
That's fine.
That's not a roadblock to the practice.
That is the practice.
And that's life starting over one breath at a time.
Continue to be here with your breath for a few more moments,
Beginning again as many times as you need.
Gently begin to reawaken to the present moment.
Feel the sensation of your breath,
The connection with the ground or your seat beneath you,
And the subtle movements within your body.
As you open your eyes,
Carry with you the awareness and presence that you've cultivated during this practice into the rest of your day.
May your day be filled with peace and possibility.
