Bell sound Today we're going to do a basic breath meditation.
Start by getting into your favorite meditation posture.
Take a couple minutes to check in with your posture.
Make sure your feet are flat on the floor,
That nothing is crossed.
You're sitting up straight but feel comfortable.
Yet you'll be able to sit for some time.
Next,
Start to focus on your breath.
With this meditation our breath becomes an anchor.
It's what grounds us in the day.
When we focus on our breath,
It reminds us to just pause.
Take a moment for ourselves.
Check in with how we're doing.
And come back to whatever it is that we're doing in our day.
So with this meditation,
It's all about training ourselves to focus on the breath.
When the mind wanders,
We come back to the breath.
So start to just focus on your breath.
If it helps,
You can focus on that contact point between your body and the air as you inhale.
Maybe noticing the coolness of the air as you breathe in.
And the warmth of the air as you exhale.
Thank you for watching!
Thank you for watching!
If you notice your mind has wandered,
Just label it one thing.
Thinking,
Worrying,
Planning,
And then your next inhale come back to focusing on your breath.
Training your mind maybe a little like training a puppy continues to wander off and your job is just to keep bringing it back to just keep bringing it back to your breath.
Eventually your mind will learn to stay a little longer and a little longer.
Perhaps notice the rhythm of your breath today.
Notice the rate at which your body rises and falls with every inhale and exhale.
Again if your mind starts to wander notice it and label it one thing like thinking or worrying or planning.
Let it go and on your next inhale come back to your breath.
Perhaps notice where your breath stops today.
Notice if it's getting all the way down into your belly,
Stopping in your chest or your throat.
If your mind wanders once again don't punish yourself for it,
Don't judge yourself for it.
Just notice it,
Label it one thing.
Thinking,
Planning,
Worrying,
Then your next inhale come back to focusing on your breath.
Focus as much of your attention as you can on your breath.
The quality of the breath,
The rhythm of the breath,
The depth of the breath.
If you'd like to keep going with the meditation you can hit pause and continue as long as you like.
Otherwise conclude by asking yourself what do I now know?
What have I learned from this experience?
You can continue to think about your answer to this question as you hear the meditation bells.
At the end of the third bell you can open your eyes and come back to the room.
