Awareness of breath.
This guided meditation on the breath will help you to learn to use the breath as an anchor for your attention,
Bringing you into the present moment.
With practice in time it can help you to connect with the peace of mind and clarity that exists in all of us under the surface of the more usual busyness of our minds in daily life.
So sitting in an erect and comfortable posture with feet flat on the floor and hands resting on your lap or on your thighs.
As best you can letting tension flow out of the body and allowing the weight of the body to be held by the chair and the floor.
And now bringing your attention to the fact that you are breathing and becoming aware of the movement of your breath as it comes into your body and as it leaves your body.
Not manipulating the breath in any way or trying to change it,
Just simply being aware of it and being aware of the physical sensations associated with the breathing.
Observing the breath deep down in the belly.
Feeling the abdomen as it expands gently on the in-breath and as it falls back towards the spine on the out-breath.
And as best you can being totally here in each moment with each breath.
Not trying to do anything,
Not trying to get any place,
Just simply being with your breath.
And you will find that your mind will wander off into thoughts and distractions.
When you notice your attention is no longer here and no longer with your breathing,
Just gently encourage your attention back to observing the breath and without giving yourself a hard time.
Observing the full duration of each breath,
Moment to moment.
Using your breath as an anchor to focus your attention and to help you to tune into a state of relaxed awareness and stillness.
And now continuing to practice without guidance for a few minutes until I signal the end of the meditation.
Every time you notice your attention wandering,
Just gently bringing it back,
Time after time.
And now as this practice comes to an end,
You might give yourself credit for intentionally making time for yourself to simply be.
And as you move back into the next moments of your day,
Allowing the benefits of this practice to expand into every aspect of your life.
