This is a breathing meditation.
Find a place where you can be undisturbed for the next 15 minutes.
Take an upright and slightly dignified posture.
You can comfortably place your hands on your thighs or in your lap.
If you wish,
You can close your eyes or gently rest your gaze on a point in the room.
The meditation begins and ends with the sound of the cymbal.
Now bring your full attention to your breath.
You don't need to change,
Control or judge it.
Just let it be as it is.
Your body is breathing alone in its very own natural rhythm.
Observe it with a curious attitude.
Observe it as if you were experiencing this wonder for the first time.
Feel how the air flows in through your nostrils,
Perhaps cool and fresh on the inhale,
And how it acts warmer and softer on the exhale.
And notice the sensations the breath creates in your body.
Explore how your abdomen gently rises and falls with each inhale and exhale.
Perhaps you also feel the movement in your chest,
The gentle expansion and contraction.
Or you might notice your entire upper body moving with the breath.
Everything you experience is right as it is.
The pure experience of this movement.
If your thoughts drift,
No worries.
That's a natural part of the human mind.
Kindly notice it without judging yourself.
Notice it and then gently but firmly guide your attention back to your breath.
Your breath is your anchor,
Always bringing you back to the present moment,
To the only reality that truly exists.
Every breath is a new opportunity to arrive here and now.
Let go what was and what will be.
There is only this one breath right now.
And now.
Now.
In this mindful presence,
Breathe your breath.
Allow yourself to dive deep in this rhythmic flow.
If you notice you're distracted,
Be happy.
This is mindfulness,
To notice it.
Simply ask yourself,
What am I noticing right now?
Perhaps you notice sounds,
Body sensations,
Emotions,
Thoughts.
Notice it and then bring your attention back to your breath.
Your breath is like a calm harbor to which you can always return.
Here and now.
Notice how stillness spreads within you.
And around you.
Your breath is your guide into this stillness.
With each exhale,
You might release a little more tension.
Sink a little deeper into relaxation.
And with each inhale,
You might absorb fresh energy and presence.
Relaxation.
Energy.
Stay with your full attention on your breath as it moves through your body.
Feel the vibrations.
The gentle expansion.
Contraction.
The deep calm.
Here and now.
To conclude the meditation,
Take three deep breaths.
Open your eyes at your own pace,
If you had them closed.
And allow your gaze to slowly settle in a room.
Gently move.
Perhaps stretch a little.
