Begin by finding your meditation posture.
You can sit on your cushion,
Maybe sit in a chair.
Wherever you are,
Sit up nice and tall through the spine so you have lots of room and space in your lungs to breathe.
You can gently close your eyes but leave enough space so you can still see a little light poking in through the eyelids.
And then soften your shoulders,
Lift up through the crown of the head and simply settle in here.
Travel in your mind's eye to the tip of your nose.
This is where we'll work today in our meditation.
Feel the tip of your nose and start to feel any subtle sensations there.
Maybe you can start to feel the slight breeze on your nostrils as the air travels in.
Feel the slightly warmer breeze as the air travels back out through the nostrils.
Become more sensitive to every little touch,
Every little feeling there.
You don't need to change or alter the rhythm of your breath at all.
In this practice,
Simply notice,
Observe as it moves in and out right at the tip of your nose.
As your mind wanders elsewhere,
Keep bringing it back to this small area,
Honing in,
Zooming in to the tip of your nose and feeling what's going on there.
Keep bringing yourself back to this point of awareness,
Point of concentration.
Maybe you can stay there for a few moments,
Hold your concentration there.
Even if you hold your concentration there just for one second or two seconds,
Keep coming back,
Keep practicing there.
As you keep coming back to the tip of the nose,
As you keep coming back to your breath,
Allow yourself to drop into the presence of where you are right now.
This is all you need to do right now.
As you build your focus and your awareness here,
Maybe you can get more subtle.
Feel the tiniest little movement on your nose.
Feel the temperature of the air.
Notice any little itch or physical sensation.
Sharpen the tool of your mind.
Sharpen the tool so fine that you can pick up every detail on the tip of your nose,
Every detail of your breath moving in and out.
Notice how you feel.
Notice how you feel after tapping into this area of the body,
Into this presence.
Feel good about the work you just did with your mind.
Maybe you can start to feel a little smile coming to the corners of your lips.
Enjoy the presence you have found here.
And before you come out of your meditation,
Dedicate all of your good efforts to someone else who could use these efforts,
These benefits.
Choose one person and imagine them receiving this.
Notice how your heart feels as you give it all away.
Take a few more breaths here,
Feeling the sensations,
Feeling the air traveling in and out.
And then when you're ready,
You can find some small movements.
And finally,
You can blink the eyes open and come back to where you are.
Thank you for dropping into this meditation with me.
Have a beautiful rest of your day.
