Sit with your back straight and your body relaxed,
Resting your hands gently on your knees.
Notice your natural breathing.
Notice your posture.
Relax the body.
And we're going to take a few deep,
Long breaths.
So filling up your body with the breath as you inhale.
And as you exhale,
Allowing the body to relax.
In this meditation,
We will pay close attention to the feeling of our breath.
Natural breathing helps us to relax and rest in the present moment.
So as we sit here,
Noticing the feeling of our body sitting in your chair,
Or if you're sitting on the floor,
Noticing what it feels like to sit on the cushion.
And while you breathe naturally,
Notice what it feels like to breathe in and out.
There's no right or wrong way to breathe.
Doesn't matter if your breathing is fast or slow,
Deep or shallow.
There's no right or wrong way to breathe.
Now,
Pay close attention to your in-breath.
Can you notice when you first start to breathe in,
And then follow the feeling of your in-breath all the way to the very first moment of your out-breath?
If it's hard to keep your mind on your in-breath,
Silently say the word in every time you breathe in.
We'll listen.
Can you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Do you notice when you first begin to read the text?
Let's put it together and pay attention to an entire breath,
Carefully following every moment.
If it's hard to keep your mind on your breathing,
Silently say the word in every time you breathe in and the word out every time you breathe out.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
Whenever the mind wanders away,
Gently bring your awareness back again into your in-breath and your out-breath.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
Let's put it together and pay attention to an entire breath,
Silently saying the word out every time you breathe out.
When you're ready,
Open your eyes and sit up slowly.
You can shake out the body,
Take a breath,
And notice how you feel.
