Finding a comfortable position for this practice,
Preferably either sitting upright in a chair or cross-legged on the floor,
Maintaining an upright yet relaxed posture that allows you to stay alert and focused,
Now gently shutting down the eyes and making the intention to keep them closed for the duration of this meditation,
Committing to keeping our attention focused on our inner experience from moment to moment.
Now begin by taking several deep,
Long,
Slow breaths.
Feel your stomach expand on an inhale and relax and let go as you exhale,
Using these first few breaths to turn your attention inward and settle into your body.
During your next exhale,
Gently allow your breath to settle to its natural pace and rhythm without trying to change,
Control,
Or adjust your breathing in any way.
During this meditation,
You'll notice that thoughts,
Body sensations,
Or lingering feelings and emotions may distract you and pull your attention away from your breath.
The invitation is to practice a sense of stillness,
Observing these experiences without reacting to them,
Noticing the thoughts,
Emotions,
And body sensations that arise during your practice,
And simply being with this arising experience as it is,
Without tension or resistance.
Now shifting your attention to the air coming in and out of the nostrils,
Becoming curious about your breath,
How it feels,
Maybe noticing the coolness of the in-breath and the warmth of the out-breath,
Or maybe noticing which nostril the air predominantly passes through with each breath.
Watch your breath with curiosity and wonder,
As if nothing else exists or matters in this moment.
For the next few minutes of silence,
Whenever the mind wanders or gets distracted,
Gently and softly shift your attention back to your breathing.
Nothing else is necessary,
Nothing more is required.
Continue coming back to the breath each and every time your mind has wandered,
And it doesn't matter how many times your mind wanders,
Simply keep coming back to your breath.
For just a few moments,
Relax your focus and allow your attention to expand and rest within the entire framework of your body,
From the top of your head down to your toes and everything in between,
Simply noticing what it's like to be in your body right now.
Now allow your awareness to expand beyond your body,
Feeling the floor beneath your feet and legs,
Feeling your clothes against your body,
Maybe noticing sounds and noises around you,
Not attaching your attention to anything in particular,
Simply resting your awareness within the here and now,
Allowing sensations to arise and pass with each passing moment.
It's now time to gently reawaken the body.
Before opening your eyes and reengaging with the world,
Take a few moments to acknowledge whatever emotion or feeling is present in the body right now,
Whether pleasant or unpleasant,
Comfortable or uncomfortable,
Just appreciating that which is present for you in the here and the now.
Thank you.
