Sit in a comfortable but attentive posture,
Allowing your back to be straight but not rigid or stiff.
Feel your head balanced on your shoulders.
Allow your face and jaw to relax,
With arms and hands resting in a comfortable position.
Be attentive to what's happening within your own awareness,
Right here and right now,
Without judgment.
As you sit,
Begin to notice the sensations of breath.
Pay attention for a moment to how your abdomen moves on each in-breath and out-breath.
The movement of air through your nostrils,
The slight movement of your chest and shoulders.
Find the spot in your body where the sensation of breathing is most vivid,
Whether it be your abdomen,
Your chest,
Or your shoulders.
Or the movement of air through your nostrils.
See how fully aware you can be of your whole cycle of breathing,
Recognizing that each part of the cycle is different from the other part.
Find the spot in your body where the sensation of breathing is most vivid,
Recognizing that each part of the cycle is different from the other part.
You you You will notice your attention shifting away from the breath from time to time It's perfectly normal for thoughts to wander into fantasies memories worries or things you need to do When you notice your mind has wandered try to meet it with the spirit of friendliness You don't need to do anything about it There is nothing to fix Rather than forcing it Just try to allow yourself to become curious About what it's like to be breathing right now and You'll find that the attention is naturally drawn back to the physical sensations of breath as It moves through your body Stay alert relaxed and above all compassionate as You maintain awareness of Where the mind goes Each time you notice the mind has been distracted or has wandered Gently shift your awareness back to sensations of breath You You Notice the tendency to want to control your breathing Let the quality of attention be light and easy one of simply observing and noticing You don't need to control the duration intensity pace or the pause between each breath Just be present You You may notice your attention shifting to body sensations Coolness or warmth The pressure of your seat on the chair or cushion Maybe achiness discomfort or tension as You become aware of each sensation Notice precisely where it is in the body Try to notice it in its fullness How your experience is in this moment with the actual physical sensations of pressure throbbing warmth pulling or tingling Without judgment or labels Just notice that it's possible to stay for a moment longer with that sensation Experienced as pure sensation Without the labels of good or bad pleasurable or unpleasurable Can you stay with the experience without having to react to it?
Just for this moment Be curious about it How big is it?
Does the sensation have a texture or weight?
What quality does it have?
How is it changing over time?
If there is a strong feeling of physical discomfort That is making it hard to stay focused on the breath pause before acting on the impulse to move Bring full awareness to the feeling And once you're aware of where that is And understand your intention to change the discomfort Move with the full mindfulness of your action You You As this meditation comes to an end Recognize that you spent this time Intentionally aware of your moment to moment experience Building the capacity for opening the senses to the vividness to the change to the aliveness of the present moment Expanding your skill to be curious about and open to Whatever presents itself Without judgment Then when you're ready Allow your eyes to open And gently bring your attention Back to the space you're in
