Mindfulness Meditation using the breath.
Sit on a chair or on a cushion on the floor.
Be comfortable but try to keep a straight back,
A wakeful position.
Rest your arms in your lap or on your knees.
If you like you may place the hands so that they form a bowl shape in your lap with the right palm on top of the left and the thumbs gently touching.
Allow your eyes to close.
If you prefer you may keep them slightly open but down in a soft gaze in front of you.
Feel the support of whatever you're sitting on.
Sit comfortably but be stable.
Bring your attention to your feet.
Feel how they touch the ground or wherever they're resting.
This is your connection with the earth.
Become aware of the heavens and the sky above you and feel your connection with those as well.
All around it's as if a soft cushion of air also supports you.
Now bring your awareness into the present moment.
What does your body feel like today?
Notice if your body is tense or relaxed or any other sensations you may be having.
Notice your breath,
Simply bringing your awareness to it without trying to control it.
Just be aware that you're breathing or that breathing is simply happening.
You're going to use breath to guide your awareness to be in the present.
How does the breath feel?
Where do you experience it?
When you inhale you may notice a sense of coolness on the place under your nostrils or on the back of your throat.
Or you may notice that your stomach rises and falls as you inhale and exhale.
If you want to take a deep breath,
Take a deep breath.
And if your breath is shallow that's fine too.
No two breaths will be the same.
Just follow the breath like a path.
And let the breath find its own pace and rhythm.
On the in breath you may silently repeat to yourself in and on the out breath out.
Or just continue to notice the breath.
Your mind will keep wandering off and that's normal.
Each time you notice your mind going off into thoughts,
Whether they're plans or memories,
Just let go and come back to the next breath as it moves in and out of the body.
Relax into the breath.
Let it soften.
Every time your mind wanders,
Return to feel the breath wherever you notice it.
Allow your awareness to rest gently on the breath.
We'll continue for about one more minute in silence.
Slowly open your eyes and allow yourself a few moments to adjust.
Try to bring the mindful awareness you experienced into the rest of your day.
