Start by adopting a comfortable posture,
Conducive meditation.
Allow your body to relax naturally.
Allow your back to be loosely straight and very gently tucking your chin.
In this way,
Inviting a sense of relaxation and presence to the body.
If you're comfortable,
Have your eyes and an open gaze.
Not focusing on anything in particular like the lens of a camera that is out of focus.
If not,
Gently closing your eyes.
Taking a moment to set a positive intention for this meditation practice.
Often,
A powerful intention is to practice not just for the benefit of yourself,
But for the benefit of all.
So take a moment to set a positive intention.
Begin by taking three deep breaths.
And now inviting you to bring your awareness to your lower belly center.
And this is the part of your body that is about three finger widths below the belly button in the center of the body.
So just take a moment to allow your awareness to come to the lower belly center.
Three finger widths below the navel in the center of your body.
And inviting you to bring awareness to your sense of self in the lower belly center.
And wait for the breath to naturally arise.
There is no need to control your breathing.
Simply allow the breath to breathe itself.
Attending to the inhale in the lower belly center.
Attending to the exhale in the lower belly center.
You might notice there's a natural gap between the exhale and the inhale.
And if you notice that,
Simply bring awareness to the lower belly center itself.
And if you find that you get distracted,
That your awareness is wandering off somewhere else,
See if you can very gently bring your awareness back to the lower belly center and slightly intensify your attention there.
Feel free to intensify your attention once,
Twice,
And even three times and notice the impact of that.
It's like turning up the volume on a remote control.
If you notice that you're getting a little bit tight,
A little bit too tense,
Just gently turn down the focus.
Continuing to be fully aware of the breath in the lower belly center.
Breathing in,
You are aware of the inhalation in the lower belly center.
Breathing out,
You are aware of the exhale in the lower belly center.
In this way,
Cultivating a sense of relaxed concentration from the lower belly center.
Breathing out,
You are aware of the Anytime you get distracted,
Gently bringing back your awareness to the lower belly center,
Turning up the intensity once,
Twice,
Or three times,
Finding the sweet spot where you are concentrated and the same time relaxed in the lower belly center,
And continuing to become aware of the full cycle of every in-breath and every out-breath.
Breathing out,
You are aware of the Breathing out,
You are aware of the full cycle of every out-breath and every out-breath.
Breathing out,
You are aware of the full cycle of every out-breath and every out-breath.
And now,
Bringing this meditation to a close,
Inviting you to take a moment to simply notice your sense of self and to notice your surroundings.
You may also take a moment to set an aspiration that your practice will bring benefit to all people you might encounter today.
