This is a guided mindfulness meditation focusing on breath awareness.
Start by settling into a comfortable position and allow your eyes to close or keep them open with a softened gaze.
Begin by taking several long slow deep breaths breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose or mouth.
Allow your breath to find its own natural rhythm now and bring your full attention to noticing each in-breath as it enters your nostrils,
As it travels down to your lungs and as it causes your belly to expand.
And notice each out-breath as your belly contracts and air moves up through the lungs,
Back up through the nostrils or the mouth.
Invite your full attention to flow with your breath.
Notice 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 focusing on your breath begin to let go of noises around you.
If you're distracted by sounds in the room or beyond simply notice them and then bring your attention back to your breath.
Simply breathe as you breathe not striving to change anything about your breath.
Observe and accept your experience in this moment without judgment.
If your mind wanders to thoughts,
Plans or problems,
Physical sensations or emotions,
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 that arises on a leaf and watch it as it floats out of sight down the stream.
Then bring your attention back to your breath.
Your breath is an anchor you can return to over and over again when you become distracted by thoughts,
Physical sensations or emotions.
Breathe in and breathe out.
Follow the air all the way in and as this practice comes to an end slowly allow your attention to expand and notice your entire body and then beyond your body to the room you're in.
Remember the breath is always with you as a refocusing tool to bring you back to the present moment.
Now set your intention to use this practice throughout your day to help cultivate and strengthen attention.
Taking a deep breath in now,
Fill in the belly and exhale with a sigh and a smile.
When you're ready open your eyes and come back fully alert and awake.
