Come into stillness.
Find a posture that is comfortable and at ease,
Sitting or lying down.
Sit or lie in a way that is relaxed and at the same time alert.
Allow your eyes to gently close and relax the muscles around your eyes and face.
Let your attention come inward,
Putting aside the tasks and activities of the day.
Let yourself be here,
Fully present for your experience.
Feel your body touching the surface beneath you.
Feel your feet touching the floor.
Notice whatever sensations are present.
Scan your body and see if you can relax and soften any area of tension.
Now let your awareness come to your breath.
Feel the sensations of the breath entering the nostrils.
Feel your chest and belly expanding and contracting with the in-breath and out-breath.
And feel the exhalation at your nostrils or mouth.
No need to control the breath or change it.
Just experience it as it is.
You might note to yourself,
Breathing in,
I calm my body.
Breathing out,
I calm my mind.
Sit in a relaxed,
Attentive way and bring awareness to your breathing.
In-breath and the out-breath.
If your mind moves into thought,
Gently return to your breathing.
If any other experience comes to your attention,
Sounds,
Sensations,
Tastes,
Thoughts,
Notice them and when they pass,
Come back to your breath.
Allow yourself to be here as fully as you can for this meditation,
For this pausing and coming home.
