We begin this awareness of breath meditation by inviting the body to take a comfortable seated position or any other position that allows the body to remain at ease yet steady.
If you are seated,
Allowing the sits bones to ground down to the surface below you.
Allowing the shoulders to stack over the hips,
Ears over the shoulders.
The back straight without being rigid.
The shoulders softly rolling back and down.
The head floating above the shoulders with the crown of the head rising up.
Allowing the arms to rest where they may.
Perhaps the hands come to rest on the thighs,
Palms up or down.
Or perhaps folded in the lap in a way that is easy and natural.
Inviting the gaze to soften or allowing the eyes to close down.
At ease yet awake,
We allow the body to become still.
As the body stills.
Inviting awareness to settle in on the breath as it is moving in and out of the body.
Noticing the body breathing,
Tuning into the breath,
The in-breath and the out-breath.
No right or wrong,
Nothing to change,
Just noticing.
As you breathe in,
Notice that you are breathing in.
As you breathe out,
Notice that you are breathing out.
An in-breath followed by an out-breath,
Followed by another in-breath and another out-breath.
Breath following breath.
Perhaps bringing awareness to the breath at the tip of the nose.
Maybe noticing the temperature of the air as it enters and leaves the nostrils.
As the awareness rests at the tip of the nose.
And then guiding the awareness to the chest and belly.
Noticing the rise and fall of the chest and belly with each in-breath and out-breath.
Or noticing any other movement in the body as you breathe.
Not controlling or trying to change anything.
Simply noticing.
Observing the reliable cycle of breath without trying to change it in any way.
Noticing perhaps where breath is most clearly experienced in this moment.
This may be at the nose as the breath is passing in and out of the body.
Or perhaps the chest expanding with the in-breath.
And contracting with the out-breath.
Or maybe the belly rising with the in-breath and falling with the out-breath.
Wherever breath is felt most directly.
Allowing attention to rest there.
If you wish,
Perhaps even placing the hands on the chest or belly for a few moments.
To experience the natural movement of these areas with the ebb and flow of the breath.
If you notice the mind starting to wander.
Getting lost in thought or memory or worry.
Know that this is perfectly normal.
Perhaps notice the wandering mind.
And then gently guide the awareness back to the breath.
Going back to the breathing.
Inviting a curiosity and kindness to what is actually happening with the breath.
In this moment.
And this moment.
And this moment.
Each breath an anchor to the present moment.
Just coming back to now.
To this breath.
To this moment.
As much as it is possible.
Being fully present with whatever is happening right now.
Thank you.
