So when you're in a comfortable position,
Just begin by closing your eyes.
And start by taking in a few deep breaths and just allow your body to relax.
And feel your body become more and more relaxed with each breath that you take.
Feel your mind slowing down,
Becoming more calm,
But also remaining very,
Very alert.
Very attentive mind,
Very strong mind.
And now turn your attention further inwards and become very aware of your breathing.
And simply follow this process of inhaling and exhaling with your mind.
Use your breath to bring you fully into the present moment.
Be very aware,
Very alert,
Completely with the breath.
And remember to experience your breath just as it is.
Don't try to change it.
Don't try to control it in any way.
Simply be aware of it as it is.
Be the observer of your breath,
Allowing it to be just as it is.
However you experience the breath,
Allow it.
Observe it.
Notice the moment to moment subtle changes in the breath.
Very present minded.
Be aware of the sensations or natural movements created simply by breathing.
You may feel sensation around the nose,
The mouth,
Or you may feel your stomach or chest rising and falling.
Again,
Just be aware without trying to control these sensations or movements in the body.
Simply notice moment to moment the sensations created by the breath.
Each breath is a new breath and creates different sensations.
Be with that breath in the present moment.
Feel those sensations happening at that moment.
Keep a very alert mind observing the breath.
Attentive mind noticing the subtle moment to moment changes in the sensations or movements created by the breath.
And if you feel your attention is being drawn elsewhere,
If you feel you've become distracted in any way,
Know that it's okay.
This is the way the mind works.
It's natural for the mind to wander,
To be distracted,
Be patient with yourself.
Know that you're making progress now that you've become alert enough to recognize that the mind has been distracted.
Be patient,
Be gentle and redirect the mind back to the breath,
The object of meditation.
But be very persistent.
Each time you're distracted,
Bring your attention back to the breath.
Discipline the mind.
Train the mind to refocus each time it wanders.
Have a very determined mind.
Be gentle,
But very disciplined with the mind.
And simply continue to observe.
Be the watcher of your breath.
Use this time to create a disciplined mind,
Very strong mind.
And if you're having trouble holding your attention on the breath,
Try saying the word in each time you inhale.
And the word out every time that you exhale.
And then once you've refocused completely on the breath again,
Drop the words and go back to simply noticing the breath,
Being with the breath fully.
So again,
If you have trouble holding your attention on the breath for a few moments,
Try simply saying the word in every time you inhale.
And out with each exhale.
And then drop the words once your mind has refocused.
Continue to be the watcher of the breath.
Very persistent mind.
Create a strong mind.
Come back to the breath each time it's distracted.
And also try very hard not to make any movement.
Recognize this as just another distraction.
This uncomfortable feeling,
It will pass.
It is impermanent.
There's no need to react to it.
Simply move the mind back to the breath each time.
And now I will leave you in silence for a few minutes on your own.
During this time,
Continue to practice being mindful of the breath.
Again,
If you're distracted,
Know it's OK.
But be very persistent,
Gentle,
But persistent.
Bring the mind back to the breath each time.
Very attentive mind.
Train the mind to be focused.
Create a strong mind.
And now I will leave you in silence for a few minutes on your own.
Now,
In a few moments,
I'm going to ring the bell and you can rise from the meditation.
But it's important that you do this in your own time.
Finally open your eyes when you feel ready to do so.
