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So as we maybe close our eyes,
Lower our gaze,
We can check in with the body and what it feels like to be sitting right now.
As we check in with the body,
Maybe we want to make small adjustments to our posture.
Embodying a sense of dignity,
Wakefulness,
Acceptance,
Kindness.
So we're sitting and we know that we're sitting.
So we're sitting.
And then slowly maybe we're becoming more and more aware of our breathing.
Seeing if we can locate just one spot in the body where we can anchor our attention on the breath.
And just feeling the bare sensations of breathing,
The coolness,
The movement of the chest,
The movement of the belly.
Kind of returning to this reliable old friend,
Our breath has been with us since day one,
Always there.
Is there in moments of joy,
Happiness?
Is there in moments of suffering?
Is there in moments of joy,
Happiness?
And so for now just tracking from moment to moment the sensations of breathing in that one area of your body.
From the very moment the body starts breathing in,
To the very moment we get to the end of the inhalation,
And it transforms into an exhalation.
And then seeing if we can even just track that exhalation from moment to moment.
And from time to time checking in with the posture to make sure we remember this sense of dignity,
Wakefulness,
Openness.
Perhaps giving ourselves the permission to not have to go anywhere or get anything,
To remember that everything is already here.
Okay.
So just sitting here right now with this in-breath and this out-breath.
Okay.
Remembering that it's not about the breath,
It's not a breathing exercise,
It's about awareness.
In this case,
Awareness of breathing.
Awareness of being alive.
And awareness that this is it,
This is my life unfolding right now in this moment.
As we do this,
We can notice how unruly or how distracted the mind is.
And without making it wrong,
Without making it bad,
Just being aware of that also.
Perhaps by just labeling it,
Oh thinking,
Thinking,
Oh hearing,
Hearing.
And then remembering that at the same time this breathing is just always there.
And we always have the choice to come back to breathing if we choose to,
Knowing that it brings us immediately back into the present moment because it keeps changing from moment to moment.
And so practicing coming back when we forget.
One of the original meanings of mindfulness is remembering.
Not remembering what you had for breakfast,
But remembering what's real right now.
And so this breath is real right now.
So remembering that again and again.
OK.
So when my body is breathing in,
I know that I'm breathing in.
And then when my body breathes out,
I know it also.
I'm present.
And then a new in-breath,
A new opportunity to be present.
Remember,
We're not going anywhere.
Just practicing being here now,
Just as I am.
And perhaps now expanding around that area where you were noticing your breathing,
And then noticing other areas.
So if you were in the belly,
Noticing the chest,
And the throat,
And the nostrils.
And then maybe even other parts,
Like the shoulders,
The back,
The rib cage,
The hips.
Are those affected by breathing?
So slowly letting awareness ripple out and cover your whole body with awareness.
Notice that you're still sitting here,
And you're still breathing.
Where's a full stomach?
Meditation to See if we can really savor the next few breaths.
See if we can really savor the next few breaths.
