This is a short meditation for busy people.
So get comfortable.
You can sit in a chair.
You can even lie down,
But try not to fall asleep.
Close your eyes.
Have a straight back.
Take a nice deep inhale through the nose.
Really fill up the lungs.
And let it go.
One more time.
A good slow deep inhale through the nose.
Really fill up your lungs.
Close your eyes.
And let it go.
Meditation is all about just letting go.
Listen to the bell.
Connect with the sound of the bell.
None of the bells are cute.
None of the bells party.
Now bring your full attention to feeling the breath,
The natural breath as it goes in your nose,
In your sinuses,
As it goes down your throat into your lungs.
Feel the breath in all those areas and let go of any thoughts which may arise.
The thoughts can be thoughts about the future,
The past,
They could be reactions.
The thoughts can be daydreams,
Whatever you notice popping up just let it float away.
Just feel the breath completely.
Have a sense of gratitude for this breath that keeps you alive.
This breath that has kept you alive since the moment you were born.
Breathe with gratitude.
Breathe with full awareness,
Letting go of any thoughts that come up.
Treat the thoughts like clouds that block out the sunlight.
Just let them float away with the wind.
Notice if there's any tightness anywhere in your body.
And release it.
Let it go.
If the tightness is quite strong,
Then just breathe into it a couple times.
And with each exhale just let it go.
Feel the breath completely.
The breath that only ever happens in the present moment,
Wherever you are.
Are you thinking about anything that thoughts pop up?
That's okay.
That is just the nature of the mind,
The habit of the mind.
Be very patient with yourself.
Be very gentle with yourself.
And bring back your attention to just feeling the breath.
Feel the breath completely.
And now just feel the breath in the nose area.
Try to feel each molecule there as it comes in and out of your nose.
Letting go with each exhale.
Again notice,
Are there any thoughts of any kind?
Daydreams?
Reactions?
Any emotions coming up?
Let them float away.
Have no interest in them.
Just prioritize gently and feel the breath completely.
The touch of the breath in your nose.
Use the awareness of the breath as an anchor into the present moment,
Into the now.
Letting go.
Letting go.
Again notice,
Are there any thoughts?
That's okay.
Be very gentle with yourself.
Let go of any frustration.
The key thing is to become aware the moment the attention wanders with thoughts of any kind and bring back your attention gently.
Don't try to make your mind quiet.
That makes it worse.
That's like gasoline on a fire.
Just let go.
Just feel the breath,
The touch of the air,
The touch of each molecule there in your nose.
And just let go.
Take a nice deep inhale.
Sit up straight if you're sitting,
Pull the shoulders back and just let go.
One more time,
A deep,
Deep inhale.
Hold the breath for a moment.
Feel your lungs full of air.
And just let go.
Good and now just gently move your body and open your eyes.
And I hope you're feeling more relaxed than when you started.
Have a wonderful day or a wonderful night.
Goodbye.
