This is a guided mindfulness meditation focusing on breath awareness.
So let's start by sitting comfortably either on the floor or in a chair,
Somewhere where you can be tall,
Stacking the shoulders above the hips.
Inhale lengthen through the crown of the head and exhale,
Feel the hips sinking down into the surface that's supporting you.
Inhale lengthen and exhale,
Feel the shoulders relax.
Either closing the eyes or gazing down past the tip of the nose.
Let's take some long slow deep breaths here,
Breathing in fully and exhaling fully.
Breathe in through the nose if it's comfortable and out through either the nose or the mouth.
Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in breath as it enters through your nostrils,
Travels down to your lungs and causes your belly to expand.
And now notice each out breath as your belly contracts and air moves up through the lungs and back up through the nostrils or the mouth.
Invite your full attention to flow with your breath.
Noticing how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
As you turn more deeply inward,
Begin to let go of noises around you.
If you're distracted by sounds in the room you're in or in the distance,
Simply notice them and bring your attention back to your breath.
Simply breathe as you breathe,
Not striving to change anything about your breath.
Don't try to control the breath in any way.
Slowly observe and accept your experience in this moment without judgment,
Paying attention to each inhale and exhale.
If your mind wanders to thoughts,
Plans or problems,
Simply notice your mind wandering.
Watch the thought as it enters your awareness as neutrally as possible.
Then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each thought as it arises on a leaf and watch it float out of sight down the stream.
Then bring your attention back to your breath.
Your breath is an anchor that you can return to over and over again when you become distracted by thoughts.
Notice when your mind has wandered.
Observe the types of thoughts that hook or distract you.
Remember that noticing is the richest part of learning and with this knowledge you can strengthen your ability to detach from the thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming home to the breath again and again with your full attention.
Watching the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
You might become distracted by pain or discomfort in the body or twitching or itching sensations that draw your attention away from the breath.
You may also notice feelings arising,
Perhaps sadness,
Happiness,
Frustration or contentment.
Acknowledge whatever comes up including thoughts or stories about your experience.
Simply notice where your mind went without judging it,
Without pushing it away,
Clinging to it or wishing it were different.
Simply refocus your mind and guide your attention back to your breath.
Breathe in,
Breathe out.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body and then beyond to the room that you're in,
Reawakening the senses.
Remember the breath is always with you as a refocusing tool to bring you back to this present moment.
Set your intention to use this practice throughout your day to help cultivate and strengthen attention.
When you're ready,
Taking a deeper breath in,
Bring in a smile to the lips and softly exhale through the mouth.
Breathing in your eyes and coming back fully alert and awake.
