Welcome to this meditation on following the breath.
This meditation can be used as a complete practice or as a warm-up for other meditations.
As your mind becomes more concentrated,
You'll find it easier to get into deeper meditation states.
Please find a comfortable posture and take a moment to turn your attention inwards.
Rest your attention sadly below your nostrils and simply observe the breath as it hits your nostrils,
As you inhale and notice the breath leave the nostril area as you exhale.
You may further aid your practice by counting the breath after a round of an inhalation and an exhalation.
And count up to the number 10.
And if you do get lost,
Then return back to the previous number that you had counted.
After you've counted to 10,
Simply drop the counting and continue to follow your breath.
Noticing your natural inhalations and exhalations in the area sadly below your nostrils.
If your attention wanders to various thoughts,
Simply just observe without any resistance or judgment and gently guide your attention back watching the breath.
More times we redirect our focus back to our breath,
Or we strengthen our mindfulness.
As we approach the end of this meditation,
Observe how you feel now compared to the beginning of this practice.
Bring your hands to heart center and thank yourself for taking the time to practice today.
Thank you.
