Inviting you to find a comfortable seat,
Either sitting on a chair or a cushion on the floor.
Allowing your spine to lift and lengthen.
Perhaps rolling your shoulders back if that feels good.
And loosening any tightness in your body,
Allowing yourself to relax.
Resting your hands on your lap or on your knees,
Wherever feels best for you.
And letting your body fully support you sitting here.
Noticing if you're holding any tension anywhere in your body,
Maybe in your face or your jaw.
And just see if you can soften a little bit more.
Letting go.
Gently closing your eyes or lowering your gaze to the floor.
Bringing your awareness to this moment.
The intention of this meditation is to become curious about your breath.
And the sensations you feel in your body by breathing.
With an attitude of non-attachment and non-judgment.
There's no right or wrong.
Allowing your experience to be as it is.
Tuning in now to become aware of the sounds outside of the room.
Allowing the hearing to drift from sound to sound.
Just noticing as sounds arise,
Stay a while and then leave.
And now tuning into the sounds inside the room.
There's no need to judge or identify the sounds.
Simply listening.
Inviting you now to bring your awareness to the movement of your breath.
It's such a constant feature of life that it's easy to ignore.
So taking time with it now.
And actually feeling the sensations as the breath enters the body and leaves the body.
Without trying to control or change it in any way.
And if your mind has wandered off into thoughts,
That's okay.
That's what the mind does.
Each time you notice your mind has wandered and you bring it back to your breath,
This is a mindful moment.
And this strengthens your meditation muscle.
Becoming curious about your breath.
Noticing where you feel the breath moving in and out of the body.
You might feel the breath moving in and out of your nose.
Or it could be the rise and fall of your chest.
Or your belly.
And just noticing.
Observing where you feel the breath in your body.
And if your mind has wandered off into thoughts,
That's okay.
Just gently steering your attention back to your breath.
Noticing the sensations you feel in your body by breathing.
And paying attention to the sensation of your breath.
It might feel light or deep.
Warm or cool.
Or it might feel tingly or scratchy.
And just noticing the sensations you feel with curiosity.
You might notice the slight pause between the in-breath and the out-breath.
There's no need to try and control the breath in any way.
Simply allow the body to breathe itself.
Thoughts will come into your mind and that's okay.
That's what the mind does.
Simply notice those thoughts and then bring your attention back to the breath.
Watching the breath flowing in and out of your body.
Feeling the sensations that arise without judgment.
There's no right or wrong.
Simply allowing the breath to be as it is.
And as we come to the end of this meditation,
Knowing that you can come back to the breath at any moment throughout your day as an anchor.
The breath is always there for you,
A constant companion.
I invite you to offer yourself some gratitude for taking some time out of your day to connect to yourself and your breath.
And gently bringing your awareness back to your body.
Noticing how you feel sitting in your seat.
And bringing some movement back to your fingers and toes.
Gentle movement of the body.
Moving in any way that feels good for you.
Expanding your awareness to the room and gently opening your eyes when you're ready.
Namaste.
