Welcome to this Breath Awareness meditation.
It's so wonderful you've taken the time to be good to yourself in this way.
By becoming more present and aware,
You benefit,
And so do all those whose lives you touch.
Finding a comfortable position,
Perhaps lying down,
Sitting in a chair,
Sitting on the floor.
You can even stand if you like.
The important thing is to feel some sense of dignity and ease.
Maybe allowing your eyes to gently close,
Or perhaps softening your gaze down to the floor.
It feels right to you at this moment in time.
Taking your awareness into the body to notice the sensation of the breath.
Breathing naturally,
Normally,
With a deliberate focus on the experience of breathing.
Perhaps you will observe how the body breathes all by itself.
And in this moment,
Perceiving the presence of breathing's natural rhythm.
I offer two simple instructions.
First,
See if you can trust the abundant wisdom of your beautiful body to breathe just right.
Observing,
Rather than controlling the breath.
Second,
When your mind wanders,
Bring your attention gently,
Kindly back to the breath.
Ironically,
Noticing your mind has wandered is an act of mindfulness.
Let's begin.
Where do you feel the inhalation?
Perhaps your nose,
Perhaps your chest or your belly.
Maybe someplace else.
Where do you feel the exhalation?
The same place as the inhalation?
Or perhaps someplace else?
No right or wrong answers.
You might experience the breath differently today than you did yesterday.
Inhale,
Exhale.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
If your mind has wandered,
That's fine.
Even very experienced meditators' minds wander.
Do the best of your ability at this moment without criticism or judgment.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Be present with this natural and life affirming experience.
Inhale,
Exhale.
Is the inhaled air cooler in the nostrils?
Does the exhaled air feel any different?
What's the breath?
Air moving in,
Air moving out.
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Using the awareness of the breath as your anchor to the present moment,
Noticing this breath right here,
Right now.
And noticing this breath right here,
Right now.
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Tracking as best you can the entire cycle of this breath.
Is it possible to bring your consciousness inside the sensation of the breath as you inhale and exhale?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Each time you notice your mind wandering,
You are doing the practice right.
This is a moment of mindfulness,
Gently bringing your awareness back to the breath each time.
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
Is the air moving in,
Air moving out?
In these last moments before the bell,
Be present with your moment-to-moment experience.
May all living beings find peace and presence,
Enjoying the rest of your day and sleeping peacefully at day's end.
.
