Welcome to mindfulness of breathing,
20-minute meditation.
Find a comfortable way to be.
If you are sitting in a chair,
Place both feet on the floor and your hands in your lap.
Try and sit up as straight as is comfortable.
Make your spine erect.
You can lay down during this meditation.
If you are laying down,
Place your arms and hands down beside your body.
Keep your legs uncrossed.
Try and be as still as you can during this meditation.
Gently close your eyes.
If you aren't comfortable closing your eyes,
Gently gaze at a spot in front of you.
This could be the floor,
A wall,
The ceiling,
Or some other object.
Allow yourself to breathe naturally.
Notice the sensations of your head and neck.
Release any tension around your forehead and eyes.
Soften your jaw.
Allow your attention to move to your shoulders.
Drop your shoulders and release any tension in your upper back.
Notice your abdomen moving with your breath.
Relax the muscles in your abdomen to soften your belly.
Notice the places of contact with your body and your seat or the floor.
Feel the weight and density of your body making contact with the floor.
Now that you are more comfortable and relaxed,
Take a moment to scan the room or space that you are in.
Notice the different sensations and phenomena around you.
You may hear different sounds,
Feel air moving against your skin,
Smell different smells.
Notice any sensations or taste in your mouth.
Take a moment to scan your mind and acknowledge any thoughts and emotions you may be experiencing.
Now direct your attention to the sensation of your breath.
Allow all the other sensations to fall into the background as you focus on your breath.
Notice where you feel the breath most easily.
This might be the tip of your nose where there may be sensation of air moving in and out.
This could also be your abdomen moving in and out with each breath.
Find the spot where you feel your breath coming and going and focus on it.
If you find it helpful,
You can count your breaths.
Count up to five on each exhalation.
When you reach five,
Start over and go to one again.
You you you you you you you you you you you you you you you you you you you you you You may have noticed that your attention was drawn away from your breath.
This is normal.
It doesn't mean you can't meditate or are doing anything wrong.
When you find yourself distracted,
Gently draw the attention back to the breath.
Now let's focus on our breathing again.
You you you you you you Again,
If you find it helpful,
You can count your breaths.
This can help you maintain focus.
Count your exhalations up to five,
Then start again.
You you you you you you We don't have a goal of getting rid of thoughts or emotions.
Your brain is constantly generating new thoughts and emotions.
This is normal.
If you find yourself caught up in your thoughts,
Just allow them to float away like clouds.
Allow your focus to return to your breath.
You you you you you you you you you you Breathing in,
Know that you are breathing in.
Breathing out,
Know that you are breathing out.
Notice the air entering and leaving your body with each breath.
Remember to count your breaths if you find that helpful.
You you you Remember,
It's natural for your focus to be drawn to other sensations or thoughts.
This doesn't mean you're doing anything wrong or that you can't meditate.
The more often you meditate,
The easier it becomes.
When you are ready,
Open your eyes and come back to the room or space that you're in.
Thank you for joining me and thank yourself for taking the time you needed to be here.
Enjoy the rest of your day.
If you found this meditation helpful,
Please consider donating.
