Finding a comfortable position and then closing your eyes.
Bringing this time to pause,
To be present,
To be in this moment.
And bringing attention to locate the breath within your body.
Just noticing the sensation of breathing.
Not trying to change the breath in any way.
Just observing the way your body naturally breathes.
You can feel the sensation of air at the level of the nostrils.
The way the air passes through your nose.
Perhaps noticing how the air is cooler on the way in and warmer on the way out.
Or maybe it's comfortable to observe the breath at the level of the chest.
The subtle rise and fall of the chest with each in-breath and out-breath.
Or perhaps you can watch the breath at the level of the belly.
The way the belly expands and contracts with each inhale and exhale.
Wherever you choose to notice it,
Just allowing the breath to ground you into this present moment to relax the body,
To ease the mind.
Just check in to see if your attention has wandered away to thoughts and feelings.
And if it has,
Without judgment,
Gently bringing your focus back to the breath.
Noticing that you have no place to go,
No place to be other than right here in this present moment.
Breathing in and breathing out.
Noticing again if your attention has left the breath.
And if it has,
Without getting frustrated or angry,
Just escorting your attention back to the sensation of breathing.
And as this meditation comes to an end,
Remembering that the breath is always there for you to be your comfort,
Your safety,
And your anchor into the present moment.
