This is a breathing meditation.
Find a place where you can be undisturbed for the next 10 minutes.
Assume an upright and slightly dignified posture.
You can place your hands on your thighs or in your lap.
Close your eyes or let them rest on a point in the room.
The meditation begins and ends with the sound of the cymbal.
Now focus your attention on your breathing.
You don't have to do anything.
Your body can breathe by itself.
Be a witness to your breathing.
If there are thoughts or emotions that your attention wants to attach to,
That's normal.
Notice this and lovingly bring your attention back to your breathing.
Feel for where you are most aware of your breathing.
At the tip of your nose,
Where it flows into your body,
In your throat,
Where it finds its way into your lungs,
In your chest,
Gently rising and falling,
Or in your belly,
Arching back and forth to the rhythm of your breath.
Follow each breath in and out in its full length.
Notice also the small pause between your breath,
Where the breath changes direction.
And if there are thoughts or emotions that your attention wants to attach to,
That's absolutely normal.
Notice this and lovingly bring back your attention to your breathing.
Become aware of how life flows in and out of you with each breath.
Realize that you are being breathed.
Consider breathing in the space of your consciousness,
Full of serenity and curiosity.
Maybe you can discover something new.
And if there are thoughts or emotions that your attention wants to attach to,
That's normal.
Notice this and lovingly bring your attention back to your breathing.
Now,
Again,
Feel for where you are most aware of your breathing.
At the tip of your nose,
Where it flows into your body,
Into your throat,
Where it finds its way into your lungs,
In your chest,
Gently rising and falling,
Or in your belly,
Arching back and forth to the rhythm of your breath.
At the end of the meditation,
Take three deep breaths into your belly and open your eyes at your own pace.
The meditation begins and ends with the sound of the cymbal.
