Begin this practice by making sure you're comfortable and will not be disturbed.
Either lying down or sitting in an easy position,
Close your eyes and let your attention bind your breath.
Notice how your breath is and take some time to just follow its rhythm,
Your rhythm.
There's no need to change the breath.
Feeling how the breath moves in through the nostrils,
Enters the region of the chest and how it might even find its way to the belly.
We're taking time here to just notice how life flows through you in the rhythm of your breathing.
Letting the breath be as it is.
There's no need to control the breath.
The breath is already perfect as you are.
You might find that resting your attention on your breath is no easy task.
If your attention wanders off the breath,
Don't give yourself a hard time about it.
Be kind to yourself and gently bring your attention back to your breathing.
As best you can,
Practicing feeling one breath at a time.
We can so easily forget that each breath is the gift of life.
By taking the special time to turn your attention towards the breath,
You're taking time to feel the gift of your life.
And of course,
Again and again you might find that your attention gets pulled into the future or into the past.
Don't try and stop the thoughts,
But rather notice your capacity to greet them with kindness.
And then gently returning your attention back to your breath.
Taking some time now to just notice the in-breath.
Become aware of your capacity to feel and to receive life.
And now taking some time to notice the out-breath and how it is that you're able to release and let go every moment,
Every breath.
If something occurs in your body or your mind that might cause you some kind of suffering,
Do not be in a hurry to get rid of it.
Rather,
Hold it in your awareness and see if you can recognize,
Accept and even smile at this visitor.
And say to it as the meditation master does,
My dear,
I know you're there.
I'll take good care of you.
I know what to do.
Use this time to be present to the flow of your breath until you hear the bells ring.
See if you can let go of this time being any particular way.
Allow whatever state to be there,
Whether positive,
Negative or neutral,
As you just hold it with awareness.
Breathing.
As you listen to the bells ring,
Acknowledge to yourself that you've taken time to learn the joy of self-acceptance and non-striving,
No matter how this experience was for you.
The bell rings.
The bell rings.
