Welcome to this meditation.
This meditation is designed for beginners and for those who are new to meditation.
I'd like you to find a comfortable seat either sitting in a chair or sitting on the ground,
Maybe on the cushions with your legs crossed if that feels comfortable for you.
Just finding a space,
Number one,
Of comfort in your body.
So this may mean it may not be comfortable for you to sit up,
Maybe laying down is better for you either on your back or your side.
Wherever you are,
Can you just tune into your body now and just see if you can get just 5 or 10% more comfortable.
Now as we are new,
We won't be here for too long,
But I'd like to begin by bringing your awareness to the tip of your nose.
Observe as you breathe in and out.
Start to notice the temperature of the air as you breathe in,
Slightly cool air,
Touching the sides of your nostrils.
And as you breathe out,
Slightly warmer air,
Brushing the top of your lip.
Just stay here observing this cool and warm breath in and out.
As you draw all your focus to the nose and your breath,
Notice what's happening within your mind.
Now there's bound to be many thoughts of what you're doing later today or some conversation you had earlier or even is there really any point in what we're doing here right now?
All of these thoughts just observe.
You're still breathing in,
Breathing out.
Just notice what's going on in your mind and then bring the awareness back to your breath again.
As soon as you start to trail off with the story,
Bring the awareness back to your breath,
To the tip of the nose,
To the inhaling,
To the exhaling.
Now let's just go a little bit deeper.
We'll bring the awareness now into your chest or your belly.
Remember every time that your mind wanders off with the thoughts,
Just bring it back.
This practice of meditation is not about eradicating your mind of thoughts because that is the nature of the mind.
It's about taking a step back from your thoughts and becoming the observer,
Releasing attachment,
Judgment,
Analysis,
Whatever is going on,
Just let that go and breathe.
Focus on your breath.
Come into your body and feel this rise and fall,
Maybe in the chest,
Maybe you breathe deeper into the belly.
Just observe as your body expands and contracts,
Expanding as the air enters through your nostrils into your body.
And as the body contracts,
The air pushes out back through the nose.
Just observing this air and flow.
Now you can continue for some time for as long as you want.
Just focusing in and out on your breath.
N you
