Welcome to this simple breath awareness meditation.
Find a comfortable position lying down,
Sitting in a chair,
Or sitting on the floor.
You can even stand if you like.
The important thing is to have some sense of dignity and ease,
So whatever posture,
Whatever position seems right to you at this moment in time.
During this meditation,
Breathe naturally,
Normally,
With a deliberate focus on the experience of breathing.
You are invited to experience how the body breathes all by itself.
And to the best of your ability,
In this moment,
Experience the presence of breathing's natural rhythm.
Two simple instructions.
First,
To the best of your ability,
Sense the breath.
And second,
When your mind wanders,
And your mind will wander,
Simply bring your attention back to the breath.
Let's begin.
Notice the next inhalation,
Then the next exhalation,
And perhaps the natural pause that occurs.
Inhale and exhale,
Feeling present in this natural and life-affirming experience.
Alrighth,
10,
10,
10,
15.
You you you As your mind wandered That's fine.
This is to be expected.
This is what minds do even for very experienced meditators Without criticism or judgment sense the next natural inhalation and begin again you you you you Where are you primarily feeling the breath perhaps in the belly perhaps the chest?
Perhaps the nostrils or someplace else Each breath comes and goes and is as unique as the ocean waves upon the sand Inhale And exhale you you Inhale exhale you exhale Is the inhaled air cooler in the nostrils than the exhaled air?
Is there a sense of the rise and fall of the chest or the belly?
Inhale And exhale you In these last moments before the bell be present with your moment-to-moment experience May all living beings find peace in presence Enjoy the rest of your day and sleep peacefully at day's end you
