This is a breathing meditation.
Find a place where you can be undisturbed for the next 30 minutes.
Take an upright and slightly dignified posture.
Rest your hands comfortably on your thighs or in your lap.
If you wish,
You can gently close your eyes or softly rest your gaze on a single unmoving point in the room.
The meditation will begin and end with the sound of a cymbal.
Now bring your entire awareness to your breath.
There is no need to manipulate,
Control or judge it in any way.
Simply allow your breath to be exactly as it is.
Your body is breathing in its own way,
Observing its unique natural rhythm.
Approach your breath with a sense of gently curiosity and acceptance,
As if encountering it for the first time.
Feel the sensations as the air flows through your nostrils.
Perhaps cool on the inhale and as it exits,
Warmer and softer on the exhale.
Explore how your abdomen gently rises and falls with each inhalation and exhalation.
Perhaps you also feel the expansion or contraction in your chest.
Or even feel the gentle movement throughout your entire torso.
There is no right or wrong way to experience this.
Simply observe the pure,
Non-judgmental sensations of your body breathing.
As thoughts arise,
And they undoubtedly will,
As this is a natural function of the human mind,
Kindly acknowledge them without getting entangled.
With gentle persistence,
Guide your attention back to the sensation of your breath.
Your breath is your anchor.
Always bringing you back to the present moment,
Here and now.
Release a grip of the past and a pull of the future.
There is only this singular breath,
Here and now.
And now.
Dwell on this mindful presence breath by breath and allowing yourself to be carried by its rhythmic flow.
If you find your mind wandering,
Gently ask yourself,
What am I experiencing right now?
Let it be seen and then,
With kindness,
Redirect your awareness back to the breath.
You might notice sounds,
Thoughts,
Emotions or bodily sensations.
Simply acknowledge them and then return your focus to your breath.
Your breath is a calm sanctuary you can always come back to.
Allow the stillness to deepen with you,
Recognizing the profound peace that your breath naturally brings.
With each exhale,
You can consciously release a little more tension,
Sinking further into relaxation.
And with each inhale,
You observe fresh energy,
Clarity and presence.
Grant yourself in this precious space and time to simple be.
Follow your breath its whole way.
And it might help to say in when you inhale.
And out when you exhale.
Also notice the small pause between your breath,
When your breath changes direction.
And out.
Realize you are not breathing,
You are being breathed.
Life breathes you.
Realize breath is connection.
Every breath connects you with life itself.
And everything that breathes.
As thoughts arise and they will,
This is a natural and expected function of the human mind.
Kindly acknowledge them without judgment.
Then,
Grant your attention back to the continuous unfolding sensation of your breath.
Your breath is your harbor.
You always can come back to breath.
Here and now.
Each breath is a fresh opportunity to arrive fully,
Completely and authentically in the presence.
Consciously release the stories of the past and the fantasies about the future.
Dwell in this mindful presence,
Breath by breath.
And allowing yourself to be gently carried by its rhythmic and unwavering flow.
If you find your awareness wandering,
Be happy.
To be aware of your mind is wandering,
This is mindfulness.
Let it be seen and then with kindness and patience,
Redirect your awareness back to the sensation of your breath.
You might notice other distractions from your environment.
This is life,
Even in meditation.
Simply acknowledge their presence,
Offer them a moment of recognition.
And then,
Without judgment,
Gently return your focus to your breath.
Your breath is a sanctuary to which you can always return,
No matter what arises.
Realize coming back to breath is coming back to life.
Breath is life and life breathes you.
Maintain this gentle yet sustained attention on your breath as it moves through your body.
Feel the subtle vibrations,
The gentle expansion and the deep inner and calm that resides within you.
Your mind might become particularly busy.
Perhaps it's helpful to silently count your breaths.
Or simply label them.
In Out Allowing each moment to unfold exactly as it is.
Resting in awareness of your breath without needing to change or control anything.
Just be.
To gently conclude this meditation,
Take three deep breaths.
When you feel ready and in your own time,
Gently open your eyes if you had them closed.
And allow your gaze to softly re-engage with the room.
Gradually take in your surroundings without rushing.
Take a moment to simply notice how this meditation leaves you.
What's different to the beginning?
A change in your body?
Your mind?
Your emotions?
Or in your own environment?
Perhaps there's a sense of calm,
Clarity,
Presence.
Carry this awareness,
This calm,
This presence with you as you gently transition back into your day.
