Alright,
So this is a simple guided meditation.
Start by finding an upright position that's comfortable.
You can be sitting up against a wall or against a bed frame or sitting anywhere,
However you would like as long as it's in an upright,
Alert position yet relaxed.
And now close your eyes.
Then begin to scan your body,
Notice if there's any tension that you're holding anywhere.
Maybe your face.
Relax your face.
Relax your eyebrows.
Relax your jaw.
Relax your shoulders.
Relax your abdomen.
Relax your legs.
And feel supported by the ground and your chair and the earth.
And now,
Without changing anything,
Start to pay attention to your breath.
If possible,
Breathe through your nose and into your belly.
But try not to force it.
See if you can let the breath fall as if it were going on its own accord.
As you breathe,
See if you can observe your breath and notice that you're not really breathing,
But the breath is going of its own accord.
And if you can't feel this yet,
That's okay.
Just continue to relax and focus on the breath.
See if you can feel the texture of the air as it enters your nostrils and brushes against the hair inside your nose and goes down and begins to fill your lungs and expand your abdomen.
And notice if you can feel as your abdomen falls and the air begins to exit your lungs and exit your nostrils.
And see if you can feel the difference in the texture of the air as it exits your nostrils.
And if you feel like thoughts and feelings are lingering still,
Don't worry.
That's okay and that's perfectly natural.
Just continue to focus as much of your awareness as you can on the breathing.
You have nothing to do.
There's nowhere you need to go right now.
This is the only thing you have to do.
Your only job right now is to observe the breath.
You have no other responsibility.
So let go and observe the breath.
Relax your body.
If you notice you've started to tense your shoulders,
Let them relax.
If you notice you have started to tense your eyebrows,
Let them relax.
If you notice that anywhere in your body has started to tense,
Just let it relax and see if you can really touch on what it feels like to breathe without forcing anything.
And if you notice that you started to think,
That's okay.
Just come back to the breath.
Because it's in coming back to the breath where the strength is really developed and it is in maintaining focus on the breath where the peace is found.
So both returning to the breath,
Noticing that you have swayed away from the breath and maintaining concentration on the breath are all equally important.
Continue focusing on the sensations.
Noticing that every breath is unique.
If you think that breathing is boring,
You've never really touched on the breath.
If thoughts of future plans have arisen in your mind,
It's perfectly natural.
Just return to your breathing.
If a sensation has arisen or a thought,
A texture questioning when will this session be over,
Just return to the breath and see if you can notice the texture of the air entering your nostrils as if for the first time.
Sounds are distracting you.
It's perfectly natural and it gives you an opportunity to relax your body and focus on your breath.
All you have to do right now is focus on your breath.
It's your only job.
Take a second to relax your body and return your focus to your breath.
See if you can relax to the point where it feels like you're not even breathing or it feels like everything is just happening naturally and all you're doing is focusing your breath and relaxing your body.
If thoughts have arisen,
It's perfectly natural.
Just relax your body and focus on your breath.
All you have to do is focus on your breath and it may not even feel like you're focusing on your breath,
But just continue to see if you can feel the sensation of air entering your nostril,
In your lungs,
And then leaving your lungs and exiting your nostrils.
Just relax your body and focus on your breath.
That's all you have to do.
There's nothing else.
If you hear dogs barking or creatures in the background,
It's perfectly natural.
And if it causes something to arise in you,
There's no need to worry.
It's perfectly normal.
Just relax your body and focus on your breath.
Everything is okay.
Everything is acceptable.
There's no requirements for success.
There's no metrics.
All we're doing is relaxing our body and focusing on our breath.
This is all you have to do.
This in and of itself is the purpose.
There is no future attainment.
It's all here now in our ability to appreciate and relax and focus on your breath without the need to judge ourselves or any experience.
Just relax your body and focus on your breath.
And now when you're ready,
You can take a few deeper breaths.
And open your eyes.
Thank you for meditating with me.
I hope this has been helpful for you.
The breath is always with you and you can always focus on it.
Thank you so much.
May the merits of our practice benefit all beings.
Have a nice rest of your day.
