This is a mindful breathing meditation.
So taking a moment to find a comfortable seated position that allows for a comfortable straight spine.
Using your hands gently in your lap and allowing for your eyes to just be gently closed.
And coming into this moment,
This present moment,
This moment of sitting,
This moment of breathing,
This moment of allowing this present moment of sitting and breathing to be just enough.
And just sitting and breathing in this moment.
Allowing the breath to breathe naturally,
Easily,
And effortlessly.
And just tuning into your breathing.
Focusing on each breath in and each breath out.
And knowing that the breath will just breathe naturally.
We don't have to tell our bodies to breathe or remind our bodies to breathe.
Our bodies are always breathing for us.
And for right now we're bringing our focus and our awareness just to our breathing.
Allowing for the breath to breathe in and breathe out.
Breathing in to this present moment.
Allowing your breathing to anchor you into this present moment.
And if at times you find that your focus moves away from breathing and onto other things,
Just noticing that.
Taking a moment to notice.
Taking a moment to release all things that distract you away from focusing on your breathing.
And then allowing your focus and awareness to gently come back to your breathing.
That breathing that we do all day long,
Mostly without our awareness.
But for right now we can bring all of our focus and awareness to our inhale and our exhale.
And as we sit and breathe in this moment,
Taking a moment to notice that as we are breathing,
Some breaths might be long breaths,
Others short breaths.
Some breaths might be deep breaths and others more shallow breaths.
Just paying attention to the different lengths of your breathing as you sit and breathe in this moment.
And as you sit and focus on your breathing in this moment,
Taking a moment to notice that as you're breathing,
Your breathing has a cycle.
A constant cycle of breathing in and then breathing out.
Which allows for the next breath to breathe in and then breathe out.
This then allows for the next breath to breathe in and then breathe out.
And continuing to allow your focus to be with this constant cycle of breathing.
Where you take your breath in and then take your breath out.
And then again breathe in and then breathe out.
And still continuing to allow the breath to just breathe naturally,
Easily and effortlessly.
And as we sit and focus on our breathing in this moment,
Taking a moment to notice that as you're breathing,
Your breathing has sensations.
You can feel your inhale as it breathes into your body.
And you can feel your exhale as it breathes out of your body.
Feeling and noticing all the sensations of breathing.
Sensations of breathing in.
Sensations of breathing out.
Feeling the breath as it breathes into your body.
And feeling the breath as it breathes out of your body.
So many sensations arising in just this simple act of breathing.
Perhaps you are aware of sensations of breathing in your nostrils or your throat.
Perhaps you are aware of sensations of breathing in your chest or down into your belly.
Feeling your breathing and all the sensations of your breathing.
And so for these next few moments,
Feeling and focusing on each breath in and feeling and focusing on each breath out.
Knowing that if distractions take place,
Pulling you away from focusing on your breathing.
Once you become aware of any distractions,
You can release them,
Let them go and gently bring your focus back to your breathing and all the sensations of breathing.
Allowing the breath to breathe naturally,
Easily and effortlessly.
And for these next few moments,
Allowing all of your focus and your awareness to be with your breathing and all the sensations of your breathing.
Always allowing for your breathing to anchor you into this present moment,
To be your present moment focus.
Breathing in and breathing out.
Feeling and focusing on each breath in and feeling and focusing on each breath out.
Being aware of breathing and all the sensations of your breathing.
And as we approach the end of our breathing meditation practice for today,
Taking as long as you need to very gently open your eyes.
