This is a breathing meditation.
Find a place where you can be undisturbed for the next five 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 anything about it.
Just let it be as it is.
Observe it like a curious friend.
Feel how the air flows through your nostrils,
Cool and fresh,
And how it exists warmer as you exhale.
Notice how your abdomen gently rises as you inhale and how it softly falls as you exhale.
Perhaps you feel the movement in your chest.
There's no right or wrong,
Only the pure experience.
If your thoughts drifting,
That's completely normal.
Kindly notice it without judgment.
Then simply gently guide your attention back to your breath.
Your breath is like an anchor that constantly brings you back to the present moment.
Every breath is a new opportunity to arrive here and now.
Let go of what was and what will be.
There's only you and your breath right now and now and now.
In this mindful presence,
Breath by breath,
Feel the stillness that spreads within you,
Around you.
The stillness and peace that your breath brings.
To conclude the meditation,
Take three deep breaths and then open your eyes at your own pace,
If you have them closed,
Or allow your gaze to slowly settle in the room.
