Welcome.
I'm very excited to be sharing this moment with you today.
Today I will be guiding you through a breath awareness meditation.
This meditation helps me with settling and priming the mind for powerful and effective thinking.
We will be meditating for about 15 minutes.
I will be keeping track of the time but before we begin I want to remind you about the key essentials for any successful meditation practice.
Remember that it's okay to have thoughts while you are meditating.
Simply notice when your mind is distracted and return your focus to your breath.
It is also very important to keep in mind to be kind to yourself at all times during this practice.
Also let go of any expectations as how this practice should go and most importantly stay with the practice even when it gets a little challenging and you feel like you want to quit.
By staying with it you're training your mind that you are in charge of your choices.
Now let's begin by sitting upright as comfortably as you can.
Rest your hands on your lap or knees in whatever feels natural.
If you feel you need to shift positions at any time during this practice do so with awareness.
I now invite you to close your eyes or let your gaze rest gently downwards.
It's okay to open your eyes and then close them again if you feel you need to.
With your eyes closed notice any sounds in the environment and welcome them.
Notice sounds far away notice sounds nearby.
Noise is not a barrier to this practice.
We are going to welcome everything and resist nothing.
Now notice your posture if you like.
Shift your weight from side to side and find a way to sit that feels more comfortable and balanced.
Notice where your hands are,
Notice your feet on the floor,
Notice the feeling of sitting.
Become aware of body sensations that are present right here,
Right now.
Now turn your attention to your breath.
Notice the flow of your breath and don't try to control it.
Simply feel and notice your breath.
Notice the movement and sensations of each breath.
Notice it moving in and out of your body.
Feel your chest,
Belly and back move as you inhale and exhale.
You can tune in to the subtle sensations of inhaling and exhaling.
Notice the cool air on the inhale and the warmer air on the exhale.
Notice the pauses between each breath.
Whenever you notice your attention has drifted away from your breath to a noise,
Thought or other distraction,
Gently refocus.
Distractions are natural during this practice.
Don't judge it.
Now keep coming back to the breath,
Feel it as it is.
Let it come and go in its own natural pattern.
There is nothing special that is supposed to happen.
We will do this for a few more minutes.
I'll keep track of the time.
Keep paying attention to your breath.
You you you you If at any moment you notice that your mind has drifted away,
Just remember to bring your attention back to this present moment by focusing on your breath.
You you you Remember that this practice is about training the mind to live and experience life in this present moment.
To help us regulate our attention from distracting thoughts all the way back to our breath to this moment.
You you you you you Let's start by bringing your awareness back to the space around you,
Introducing tiny movements into your heads and feet.
And when you feel ready and complete you may open your eyes slowly moving out of meditation and opening your eyes to new possibilities.
