Present moment awareness meditation.
Sit comfortably.
This means both literally and physically in your body.
You can be seated in a chair with your feet flat on the ground or sitting cross-legged or even lying down,
However you're most comfortable.
Your jaw is relaxed.
Your face is relaxed.
And you're at ease in your mind.
We're not trying to force anything special to happen.
Just relax and at ease.
Feel the natural state of your body.
Notice the natural state of your breath.
You're not judging anything.
You're not trying to control your breath.
You're just allowing it to be.
Feeling the breath rising and falling.
The simple rhythm of your breath,
Just as it is.
Bring all of your attention to your breath.
Breath coming in through your nose and breath going out through your nose.
Breath coming in and breath going out.
All of your attention is on your breath.
Feeling every tiny detail of your breath.
Feeling it as it enters your nose.
Can you notice that split second when your inhale changes to an exhale?
And you're not trying to control it or change it.
Just allow the breath to flow as it is.
And breathe.
Breathe with awareness.
If your breath is long,
Let it be long.
If it's short,
Let it be short.
Let your breath be natural.
Let your breath be normal.
Just be aware of your breath,
Just as it is.
Breathe.
Breathe with awareness.
Aware of every breath,
Just as it is.
Breath coming in and breath going out.
All of your focus is at the entrance of your nose.
Breathe.
Breathe with awareness.
Breathe.
If you notice that you're lost in thought,
It's okay.
Simply come back to your breath.
If you notice sounds around you,
That's okay too.
Let there be sound and simply come back to your breath.
If you notice any feeling or sensation in your body,
That's okay.
Let that feeling and sensation arise and simply come back to your breath.
We notice and we allow it to fade.
The thought,
The sound,
The sensations,
And you bring your attention back to your breath.
Full attention to the breath.
Breath coming in and breath going out.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Allow your breath to be,
Just as it is.
When your mind wanders in thought,
It's okay.
Just notice the thought.
Allow it to be and let it drift away.
And bring your attention back to your breath.
Aware of each breath.
Remain awake and alert and watchful.
And breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Your attention is only on your breath.
Full attention to the breath.
Everything breath.
Everything but the breath.
Fully in breath.
We're going to sit in silence for a few minutes and keeping your attention on your breath.
If your mind wanders,
It's okay.
Simply bring your attention back to your breath and breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Every time you notice that you're caught in thought and you come back to your breath,
You're meditating.
You've just strengthened your mind muscle.
So when there are thoughts,
Let there be thoughts.
Bring your attention back to the breath and breathe.
Breathe with awareness.
If there are sounds,
Let there be sounds.
Bring your attention back to your breath.
Full attention to the breath and breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
If there are sensations,
Let there be sensations.
Just bring your attention back to your breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
We can relax our concentration,
Letting go of the attention to your breath and allow your mind to be.
Allowing any sensations in your body to settle.
And in your own time,
You can slowly wiggle your fingers and your toes.
And you can slowly open your eyes.
When we meditate,
We don't worry if our mind wanders.
It's okay.
It's natural.
Normal.
Every time we practice this technique,
We're strengthening our capacity to stay in the present moment.
Be here and be now.
