Welcome to this breath meditation.
Please allow yourself to find a posture in which the body is comfortable and will feel supported for the length of this meditation.
Then if it's comfortable for you letting your eyes gently close partially or fully and taking a few slow easy breaths releasing any unnecessary tension in the body.
And then bringing your focus to your feet to perhaps the sensations of the feet touching the floor.
Bringing your attention up to your sit bones in touch with the surface you're sitting on.
Perhaps you can allow yourself to let yourself be carried a little bit more by the chair or sofa or floor whatever you're sitting on.
And then beginning to notice your breathing in the body.
Feeling your body breathe in and feeling your body breathe out.
Letting your attention rest there where you feel the breath most clearly in the body.
Perhaps at the nostrils air going in and coming out or perhaps it's the rising and falling of your chest or the expanding and deflating of the abdomen.
And letting that be an anchor to your attention as it were resting your attention in that spot.
And just trying to let your body breathe you.
There's nothing you need to do.
There's no certain way that you have to breathe.
Just letting the breath breathe itself.
And if you notice the mind wandering then that's perfectly natural that's perfectly okay.
And you simply acknowledge where the attention went and then with friendliness and in a relaxed way trying to bring your attention back to your anger.
You Trying to be open as if you're receiving the breath as it were and also noticing how the breath has different stages.
The in-breath.
The point that this change is into breathing out.
Then the out-breath.
And then a shorter or maybe longer resting point before the impulse to breathe in arises again.
And notice if maybe you're focusing too much.
You're straining yourself.
Trying to just sit relaxed.
Observing the breath as it comes and goes for you.
Following the entire in-breath and following the breath out entirely.
And again if and when you notice the attention is no longer on the breath being okay with that.
That's how the mind works.
And maybe appreciating that you're able to notice this.
You could perhaps even label the distraction.
Oh yeah I was distracted by thoughts.
Thoughts or oh I was with a sound.
Sound.
Sound.
Just briefly naming it and then bringing your attention back to the breath without judging yourself.
Seeing if you can allow the whole body to be gently rocked and caressed.
Internally caressed by your breathing.
And if you like even giving yourself over to your breathing.
Letting your breathing be all there is.
Becoming the breath.
Following a whole in-breath.
The whole out-breath.
All the way out.
And sometimes noticing thinking,
Planning,
An inner voice,
Sketching all sorts of scenarios.
And being distracted a hundred times simply means being able to start anew a hundred times.
To simply start again.
And trying not to mind.
Trying to be okay with that.
And where is your attention now?
Noticing with kindness.
Maybe labeling or noting.
Following the whole inhalation and the whole exhalation out.
And then again bringing your attention back towards the whole body.
Maybe noticing the whole body sitting.
Maybe something has changed about your posture.
Perhaps thinking yourself for the time and energy that you've taken to just be from moment to moment.
You
