Welcome to your meditation practice.
Find a comfortable seated position.
You might choose to sit cross-legged on the cushion on the floor or in a chair.
Use any props to help you feel very comfortable and supported.
Sitting with an upright posture.
Make sure you're not straining for perfect alignment,
That there's some ease to your posture.
Gently close your eyes,
Soften your gaze,
Allow your eyes to relax.
If they're open,
Directing your gaze forward or slightly down,
Focusing on nothing in particular.
Let your eyes and your eyelids and the muscles around them completely relax.
Now without altering your breath,
Bring your awareness to your breath.
Feel the expansion of your chest and abdomen as you inhale and notice the release as you exhale.
Remind yourself that in this moment that you have nowhere else to be and nothing else to do.
Letting go of any external pressures or distractions.
Allowing yourself this moment right here.
And with your next exhale now,
Release all of the breath,
All of the air from your lungs that allow your diaphragm to naturally expand,
Allowing the inhale to occur effortlessly.
Repeat this again.
So emptying all of the air out of your lungs with your exhalation and then just allowing the diaphragm to expand naturally,
Inhaling effortlessly.
And just check in with yourself.
Notice if you feel even a slight sense of relaxation beginning to wash over you.
Now allow your breath to flow naturally without trying to control it.
Find a place in your body where it feels most comfortable.
Perhaps you can notice the sensation of breath at the tip of your nose,
The back of your throat,
The depths of your lungs and your abdomen.
Find a place where you can naturally sense your breath and focus your attention there.
For the next several minutes,
Just keep your awareness anchored to this chosen point in your breath.
Let it be your anchor to the present moment.
As you meditate,
Distractions may arise.
Thoughts,
Sensations,
External sounds.
That's completely natural and when they arise just simply acknowledge their presence without judgment and gently let them go.
You have no obligation other than being with your breath in this moment.
Nothing else is more important than just watching and sensing each breath as it comes and goes.
Just continue to rest your attention on your breath,
Allowing each inhale and exhale to flow naturally.
Staying in the state of present awareness connected to the breath for another few moments.
As we approach the end of this meditation,
Take a moment to reflect on how you feel.
Notice any subtle changes in your state of mind or body and whenever you're ready you can gently open your eyes if they were closed or simply shift your focus back to your surroundings.
Remember that you can use this meditation as a foundation for your practice,
Gradually extending the duration as you become more comfortable.
Be patient with yourself and return to this practice as often as you like.
Thank you for joining me in this meditation.
May you carry a sense of peace,
Connection,
And mindfulness with you throughout your day.
