Please sit comfortably and close your eyes.
See if you can straighten your back a little bit without forcing it.
Try to find that balance between being relaxed and being alert.
Check for any specific area of the body that might feel specially tense.
And use your exhalation to release some of that tension.
You may take a few deep breaths in and out.
And then just come back to a natural,
Normal way of breathing through the nose.
See if you can be fully present with each inhalation and exhalation.
If your breath is shallow,
Let it be shallow.
That's okay.
If it is deep,
That's okay too.
Now focus your attention either on the tip of your nose or in the area below the nostrils above the upper lip.
See if you can feel the air as it touches this area.
And when you find yourself lost and fought,
Just gently bring your attention back to the breath.
You You You You You You You You Where is it more prominent?
Is it the same temperature on the inhalation as on the exhalation?
Is it passing through the right nostril?
Both?
Let's take a few moments and pay close attention to it.
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
And whenever your mind wanders away,
Again gently bring it back.
And whenever your mind wanders away,
Again gently bring it back.
And whenever your mind wanders away,
Again gently bring it back.
In this way we train our attention.
We are training ourselves to be present and mindful.
Over time we want to be able to reduce the time we've spent lost in thoughts and increase Let's take a few more minutes to practice in this way.
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
Is it the same temperature on the right nostril?
And whenever you feel ready,
Take a few deep intentional breaths again.
And gently open your eyes.
Thank you for practicing with me today.
