Sit comfortably,
Comfortably.
With the neck straight,
The back upright,
Settle and relax.
Gently close the eyes,
Relax the face,
The mouth,
Let them soften.
Bring the awareness to the breath,
Breath coming into the nostrils,
Breath going out of the nostrils,
Breath coming in,
Breath going out.
Bring all of your attention,
Bring the entire attention to the breath.
Notice the breath,
Notice the flow,
Allow it to flow as it is.
Feel the sensation of the breath,
The breath as it is,
Do not change the breath.
Allow the breath to flow as it is.
If it is long,
Let it be long,
If it is short,
Let it be short.
Let it be natural,
Let it be normal.
Be aware of the breath as it is,
Breathe,
Breathe with awareness.
Aware of every breath as it is,
In through the nostrils and out of the nostrils.
All focus at the entrance of the nostrils,
Breathe,
Breathe with awareness.
If there is sound,
Let there be sound.
Come back to the breath,
If there is thought,
Let there be thought.
Come back to the breath,
If there is sensation,
Let there be sensation.
Come back to the breath,
We simply notice,
Allow it to fade,
Bring the attention back to the breath,
Full attention to the breath,
In through the nostrils,
Out through the nostrils,
Breathe,
Breathe with awareness.
Allow the breath to be as it is.
If the mind wanders onto thought,
Notice the thought,
Allow it to be,
Let it drift away,
Bring the awareness back to the breath,
Be aware of the breath,
Remain vigilant,
Aware,
Awake,
Alert,
Watchful,
Breathe,
Breathe with awareness,
Bring the attention to the breath,
Full attention to the breath,
Everything breath,
Full attention of the breath,
Nothing but breath,
Everything breath,
Fully in breath,
The full attention on the breath,
Breath flowing in through the nostrils,
Breath flowing out through the nostrils,
Breath flowing in,
Breath flowing out,
In,
Out.
Now we're going to sit in silence for a few moments,
Keeping the attention on the breath,
If the mind wanders,
Simply bring the attention back to the breath,
Breathe,
Breathe with awareness,
If thoughts come,
Let them come,
Bring the attention back to the breath,
Full attention on the breath,
Remain vigilant,
Aware,
Awake,
Alert,
Watchful,
Breathe,
Breathe with awareness,
If there are sounds,
Let there be sounds,
Come back to the breath,
Full attention on the breath,
If there are sensations,
Let there be sensations,
Come back to the breath,
Full attention on the breath,
Nothing but breath,
Everything breath,
Breathe,
Breathe with awareness,
Now keeping the eyes closed,
We can relax our concentration,
Taking the mind away from the breath,
Just allowing the mind to be,
Allowing any sensations in the body to settle down,
And in your own time,
Whenever you are comfortable,
You can slowly open the eyes,
These are the basic principles of meditation,
Not too worried if your mind wandered while we were meditating,
Every time we practice this technique,
We strengthen our capacity to be in the present moment.
