Hello,
My name is Jeremy McMahon.
I will be guiding you through a 6 minute breath meditation.
For this meditation you will want to take a comfortable seat,
Either cross-legged on the floor or in a chair with your feet firmly planted on the ground.
For this meditation you will want to place your awareness wherever you feel the breath strongest in your body.
For some people this may be your belly,
For other people it may be your chest and for some it may be the tip of the nostrils.
Wherever you feel the breath strongest in your body,
Place your attention there.
In a moment you will hear the bell ring,
Beginning our meditation session.
Now we are going to bring our awareness to our breath,
To the part of the body where you feel the breath the strongest.
Wherever you feel the breath strongest in your body,
Move your attention there and begin to watch the breath.
You don't have to change anything about your breathing,
Just notice its natural movements.
And if you become distracted and are no longer focusing on your breath,
Just notice that and bring your attention back to the breath.
And if a memory from the past or thought about the future arises and you are no longer watching the breath,
That's truly okay,
Just notice that you've been distracted and gently bring your attention back to the breath.
And if a thought or feeling arises,
Just notice that you are not feeling the breath that you are feeling.
And if a thought or feeling arises and you get swept away,
That's truly okay,
Just notice that you've been distracted and gently bring your attention back to the breath.
And if you notice that you get distracted,
Just notice that you are not feeling the breath that you are feeling.
And if a thought or feeling arises and you get distracted and are no longer watching the breath,
That's truly okay,
Just notice that you've been distracted and gently bring your attention back to the breath.
And if a memory from the past or a thought about the future arises and you get swept away,
That's truly okay,
Just notice that you've been distracted and gently bring your attention back to the breath.
In a moment,
I will ring the bell,
Ending our meditation.
Again,
My name is Jeremy McMahon,
And I sincerely thank you for practicing with me today.
