Begin by settling into a comfortable position that may be lying down,
Seated in a chair,
Or seated tall on a cushion.
Know that at any point during this meditation you may shift your position if you are uncomfortable,
You are not locked into one position.
Take any last wiggles you may need,
Rolling the head,
The neck,
The shoulders,
Anything you need to settle into stillness.
Allow the body to breathe normally,
Naturally.
Bring your awareness to the tip of your nose,
To your nostrils,
That point where the breath is most evident.
Bring awareness to the sensations produced by the air passing in and out of your nostrils.
Note whether it's warm or cool,
Whether it's intense or soft.
Keep your attention on the one precise point at the end of your nostrils,
The tip of your nose.
Note the sensations that accompany each breath.
Begin to note your breath when breathing in,
Note in,
And breathing out,
Note out.
In,
Note in,
Out,
Note out.
Let noting your breath keep you on track,
Keep you here in the present moment with the sensations at the tip of your nose.
Breathing in,
Note in,
Breathing out,
Note out.
If you find other thoughts beginning to enter your mind,
Label them thinking,
Or if judgment arises because you can't stay on track,
Label it judging.
Breathing in,
Note in,
Breathing out,
Note out.
You're not actively thinking about the breath,
But rather acknowledging it,
Whispering from the heart to the mind,
In,
Out.
Let your awareness settle into the level of sensation as you continue to note your breath.
Breathing in,
Note in,
Breathing out,
Note out.
Mindfulness of breathing,
Awareness of sensation,
Without judgment,
Without active thought in the present moment.
Breathing in,
Note in,
Breathing out,
Note out.
If a distraction presents itself,
Note hearing or feeling or any other word that's appropriate to note that distraction with,
Then gently come back.
In,
Out.
Each breath is unique,
Yet each breath is part of an eternal cycle.
Breathing in,
Note in,
Breathing out,
Note out.
Remain with the sensation at the tip of your nose.
One last time.
Breathing in,
Note in,
Breathing out,
Note out.
Begin to find a little bit of movement,
Perhaps a blinking of the eyes as you allow the room to fall into them.
You welcome yourself back with your other senses into the present moment.
