Mindfulness of the breath is a democratic practice,
Equally available to beginners and seasoned meditators.
The breath is an incredible anchor to the present moment and a natural way to soothe the nervous system.
It's free,
Always with you,
And a safe tool to reduce stress and anxiety.
So let's train the mind to relax and rest under the gentle,
Calming influence of the breath.
Begin by finding a comfortable posture in which you feel both relaxed and alert.
You can sit on the floor with crossed legs or on a chair with both feet planted firmly on the ground and hands resting on your knees,
Upright,
Not uptight.
If you prefer,
You can lie down,
Legs extended,
Arms resting alongside of your body.
Now gently close your eyes or lower your gaze.
Welcome yourself into this moment by placing a soft smile on your face.
Bring your attention to your body.
Notice any obvious sensations,
Temperature,
Pressure,
Tension or ease.
Feel the contact points between you and the earth,
The support beneath you.
Allow yourself to take in that support and use it as an invitation to relax.
If there is any tension or tightness that can be softened,
Allow it to ease.
Now shift your attention to your body breathing.
Notice each inhale,
Air traveling through your airways,
Your chest expanding,
Ribcage opening,
Belly rising.
And with each exhale,
A natural release,
A letting go.
Begin to notice where it's easiest to feel the breath.
Maybe the coolness at the nostrils on the in-breath,
Warmth on the upper lip on the out-breath,
A swelling sensation in the back of your throat or the rise and fall of the belly or chest.
Perhaps the whole body gently breathing.
Whenever you find the breath most clear or pleasant,
Rest your kind attention there.
If the breath is subtle or hard to feel,
You can place a hand on your belly and feel the rise and fall beneath your palm.
A simple,
Supportive gesture to stay connected.
Notice where your attention is.
If it's drifted,
That's okay.
Simply return to the breath.
Breath going in,
Breath going out.
Nothing but the breath.
As you stay with each breath,
Let the mind settle and the body soften.
If it helps,
Align your breath with a simple phrase.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Or simply,
In as you inhale and out as you exhale.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Stay with this relaxed,
Gentle attention on the breath.
Each time the mind wanders,
Just notice and gently come back.
No judgment,
No pressure.
Just return to the breath.
Breath going in,
Breath going out.
Staying under the soothing influence of the breath.
This breath,
This moment.
Now take a moment to notice any subtle shifts in your body or mind.
What's changed between the beginning of the practice and now?
When you feel ready,
You slowly and gently open your eyes.
Welcome back and thank you for practicing.
