This meditation is called mindfulness of the breath.
The breath,
Our companion on the path of meditation.
And there are a variety of reasons why concentrating on the breath,
The repeating pattern of inhalation and exhalation,
And the slight pauses in between is particularly useful because when we focus on the breath,
This can have a calming effect on the body and the mind,
And it also facilitates concentration.
Secondly,
Whether we are aware of our breath or not,
It continues reflexively.
So it's very portable and dependable because it's always there for us.
We place our attention wherever we feel the breath most prominently,
Which is likely to be either around the nostril region,
The chest,
Or the belly.
As we breathe in,
We may feel cool air passing through our nostrils.
We might feel the rise and fall of our chest or belly.
As we exhale,
We may feel warm air moving out of the nostrils and our body slightly sinking.
Every breath is new,
Different than before,
And an opportunity to continually refresh our attention.
Let's begin now.
Take a moment to find a posture that is dignified and upright with both feet flat on the floor.
Allow the eyes to gently close or soften your gaze down on the floor if that feels right for you.
Checking in for just a moment with the sensation of the body,
Perhaps what emotions are present in this moment,
And noticing as best you can what your mind is doing,
And letting it all just be as it is right now.
Letting yourself be as you are.
If it's helpful,
Take two or three breaths that are just a bit deeper than you would normally take,
Just to help you sense that place in the body where you might feel your breath the most.
Replace that attention on where the breath is most pleasant.
It might be at the nostrils,
The rising and falling of the chest,
Or the belly.
Wherever you find the breath easiest to feel or most pleasant,
Just rest your kind attention there.
Let yourself feel the next breath in and out.
And as you feel each breath,
Let the mind calm and the body relax.
Continue with this relaxed and calming attention on the breath.
And each time the attention wanders,
And you notice that it's wandering,
Just gently come back to the very next breath,
Breathing in and breathing out.
No judgment,
Just simply a kind returning.
Sit.
Stay.
Just this breath.
And the next breath.
Tracking as best you can the entire cycle of the breath,
The inhale and the exhale.
Allow yourself to get as close as you can to the sensation of your breath.
Using the awareness of the breath as your anchor to the present moment.
Noticing this next breath right here.
That part of you that is noticing is awareness.
If you recognize that you're thinking about something else,
Just release the thinking and return to the practice.
However many times you are distracted,
Release,
Relax,
And return to the breath again and again.
Observe the natural flow of the breath.
Watch the movement,
The feeling and the texture.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
No need to prefer one kind of breath over the other.
Just simply watch the breath.
If it's helpful,
You can notice the beginning and middle and ending of the in-breath.
Notice the space between breaths.
Beginning,
Middle,
And end of the out-breath or the fall.
Each breath arising and passing with mindful awareness.
Soon we will be ending.
So for now,
Just drop your attention from the breath.
And bring your entire awareness to your body for a short while.
Feeling your body as a whole as you relax into stillness.
Bring your awareness to whatever part of you is touching the floor.
Feel the tactile sensations on the bottoms of your feet.
The backs of your thighs.
And your sit bones.
Feel your hands resting gently.
Feel the beating of your heart.
Allowing yourself the space to just be you right now.
Right here in this moment.
You will hear the sound of the bells.
Feel free to stay in this meditative posture if you wish.
Bells.
Bells.
