This next practice is a breathing meditation.
In this style of meditation,
We focus on breathing not because there's anything special about it,
But because that physical sensation of breathing is always there.
Throughout the practice,
You may find yourself caught up in thoughts,
Emotions,
Sounds.
Wherever your mind goes,
Simply come back again to the next breath.
If you're distracted the entire time and come back just once,
That's perfect.
Sit comfortably.
Find yourself a stable position you can maintain for a while,
Either lying on the floor or a bed or sitting in a chair.
Close your eyes if you like,
Or you can choose to leave them open and gaze downward towards the floor.
And then draw your attention now to the physical sensation of breathing,
Perhaps noticing the always present rising and falling of your abdomen or your chest.
Perhaps instead noticing the air moving in and out through your nose or mouth.
With each breath,
Bring attention to these sensations.
There's nothing you need to do or make happen.
And if you like,
Mentally note,
Breathing in and breathing out.
Many times over,
You'll get distracted by thoughts or feelings.
You may feel distracted more often than not.
That's normal.
There's no need to block or eliminate thinking or anything else.
Without giving yourself a hard time or expecting anything different to happen,
When you discover that your attention has wandered,
Notice whatever's distracted you and then come back again to the breath.
Breathing in and breathing out.
There's no need to strive to make yourself feel anything special or to get anywhere or to block anything out.
There's not even a goal of relaxation.
That may happen,
But you can't force yourself into feeling anything at all.
Simply noticing each time you find your attention somewhere else and returning it gently back again to your breath.
Notice as well pausing before making any physical adjustments,
Such as moving your body or even scratching an itch.
It's always okay to take care of yourself and with intention shift at a moment you choose,
Allowing a space between whatever it is you're experiencing and what you choose to do next.
And wherever your mind is right now,
Returning again to the next breath.
You may find your mind wandering constantly,
Caught up in a whirlwind.
That's normal too.
Instead of wrestling with or engaging with those thoughts as much,
Practice observing,
Noting wherever your attention has been and then returning again to the physical sensation of breathing.
Don't try to hold on too tightly to the sensation of breathing either.
If you feel yourself straining or tight,
Let go.
Ease up a little.
The mind will remain busy whatever you do.
Take balance.
If you find yourself mostly daydreaming and often fantasy,
Devote a little effort to maintaining your focus.
That's it.
Let go of any sense of trying to make something happen.
For these few minutes,
Create an opportunity to not plan or not fix or whatever else is your habit.
Breathing in and breathing out,
Returning your attention to the breath each time it wanders elsewhere.
Breathing in and breathing out,
Returning your attention to the breath each time it wanders elsewhere.
If you find yourself distracted through most of the practice and come back to just one breath,
That's perfect.
Continue to practice observing without needing to react.
Just sit and pay attention as best as you're able.
As hard as it is to maintain,
That's all there is.
Come back over and over again without judgment for yourself or expectation.
So continuing to practice,
Note wherever your mind is right now and come back again to breathing.
Breathing in and breathing out.
Breathing in and breathing out.
And when you're ready,
Gently opening your eyes.
Take a moment and notice any sounds in the environment.
Notice how your body feels right now.
Notice your thoughts and emotions.
And then pausing for a moment,
Decide how it is you'd like to continue on with your day.
Get yourself started.
Γ
