Following the breath,
Sit with a straight spine in a comfortable position you can hold for the time you will be meditating.
Commit to this posture.
Allow your eyes to close or find a spot approximately four feet ahead of you and gently gaze at that place.
Take a couple of deep breaths in and out of the nose to help you settle in and make the transition from an outward focus to a more inward one.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Now allow your breath to return to normal.
Notice what is around you and inside of you.
Spend one cycle of your breath,
One breath in and one breath out.
And notice the temperature of the air.
One breath in and one breath out.
And notice the temperature of the air.
The sounds around you,
Both the closer sounds and the sounds that are further away.
The feeling of energy in your body and the vitality inside of you.
Notice your mood.
Notice the quality of your thoughts.
Turn your attention to your breath.
If you don't know where you should let your attention rest,
You can silently ask yourself the question,
How am I breathing?
Wherever your attention naturally goes is the best place for you.
It could be your nose,
Feeling the cool air as you inhale and the warm air as you exhale.
Could be your chest as your lungs fill with air and then releases.
It can also be your throat or your belly as your diaphragm expands and contracts.
Or anywhere you can easily notice the movement of the breath.
Allow yourself to enjoy the physical feelings of the breath in your body.
Meditate,
Keeping your attention gently focused on the breath.
If you find you're getting distracted or getting caught up in your thoughts,
That's fine.
It's perfectly normal.
It's perfectly normal.
Just gently return your awareness to the breath.
Notice the four parts of the breath.
The inhale and the brief pause before exhale.
Follow by a brief pause before the next inhalation.
And the exhale.
Continue to observe the breath until the bell rings indicating the end of the meditation.
Slowly begin to wiggle your fingers and toes and check in with your body and move in any way that feels good to you.
