Find a comfortable seated position.
Become comfortable in your body,
The spine straight,
Relaxing the face,
Relaxing the jaw.
Allow your mind to be at ease too,
Letting go of any expectations,
Letting go of how it has to be,
Just allowing it to be as it is,
Allowing yourself to relax and be at ease.
When you feel comfortable,
You can gently close the eyes and begin by becoming aware of how it feels to be in the body,
Aware of any physical sensations.
Also become aware of the breath,
Without looking to change the breath in any way,
Just noticing its natural rhythm,
Awareness of the breath coming in and the breath going out,
Again without changing,
Just noticing,
Allowing it to be as it is.
Notice the breath coming in through the nostrils and the breath going out through the nostrils.
Notice the breath coming in and the breath going out.
Bring all of your attention to the breath without needing to change anything,
Just allowing the breath to be as it is,
Allowing its natural flow,
Just continuing to breathe and breathe with awareness.
If you notice the breath is long,
Allow it to be long.
If you notice the breath is short,
Allow it to be short,
Just allow it to be as it is,
Full acceptance,
Not needing to change anything,
Just being aware of the breath,
The breath as it is.
Breathe and breathe with awareness.
There may be thoughts and that's ok,
Let there be thoughts,
Just come back to the breath.
You may also notice sounds and that's ok,
Let there be sound and again come back to the breath.
Perhaps there is sensations,
Allow those sensations,
Just come back to the breath,
Allowing any thoughts,
Any sounds,
Any sensations,
Just fade away as we bring our full attention to the breath.
Breath coming in and breath going out.
Breathe and breathe with awareness.
Breath coming out.
You you just allowing the breath to be as it is try to keep our awareness on the breath the mind may wander onto thoughts that's okay simply notice the thought allow it to be allow it to drift away and again bring yourself back to the breath full awareness of the breath you remain aware awake alert watchful breathe breathe with awareness you bring the attention to the breath all of your attention to the breath nothing but breath everything breath now we're going to sit in silence for a few minutes keeping the attention on the breath if you notice the mind wander that's okay just bring the attention back to the breath breathe breathe with awareness you you you you you remain vigilant aware awake alert watchful breathe breathe with awareness if there are thoughts allow there to be thoughts simply bring your attention back to the breath full attention to the breath breathe breathe with awareness you you you you you you if you notice any sounds allow there to be sounds simply come back to the breath full attention to the breath breathe breathe with awareness you you you you you you you you you you you you you if you notice any sensations allow there to be sensations but come back to the breath your full attention on the breath breathe breathe with awareness you you you you you you you you you you you you now keeping the eyes closed we can relax our concentration let go of the attention to the breath and allow the mind to be as it is allow any sensations in the body to settle down let go of the attention to the breath and allow these to settle down let go of the attention to the breath and in your own time whenever you are comfortable We don't worry if the mind wandered while we were meditating.
That's perfectly normal and that's ok.
Every time we practice this type of technique we strengthen our ability and our capacity to be in the present moment.
