Basic breath meditation.
This is a mindfulness practice and is best done in the sitting position.
So find a way to sit that is comfortable for you and once you're settled into your position it may help to imagine that there is a thread coming straight from the center of your crown holding you up and that the rest of your body is just hanging from your spine in relaxed open and easy manner.
At the same time you want to try and sit with the feelings of being awake,
Alert and dignified.
The stilling of your body will really help with the quietening of your mind.
Place your hands in whatever position feels appropriate and once again try to embrace the concept of the beginner's mind and have an open and accepting curiosity to your meditation.
An attitude of gentle kindness and of patience,
Of non-striving.
You're not trying to get anywhere in particular but just to allow each moment to unfold.
You might also want to just take a moment to set your intention and if necessary say to yourself,
For the next little while I am going to meditate.
So now gently close your eyes and letting go of whatever you've been doing before meditation.
Just bring your awareness into the present and notice what is happening for you right here,
Right now.
Where are you within this space and how does your body feel right now?
Where is your body making contact with the ground or the cushion,
The stool or the chair and how does this feel?
Are there any sensations?
Are you holding any tension both physically and emotionally?
Just notice where in your body you feel any of this tension.
You might like to take a couple of deeper breaths in and out and on the out breath allow your body to really let go.
Even if you have to sigh when you do this just really let go.
See if you can gain a sense of being grounded and stable and really sense the weight of yourself in the place where you sit.
You might like to imagine that you are a mountain stable and grounded,
Able to withstand any weather.
Become aware of any sounds around you or my words.
Notice the movement of your heart or your mind.
Notice any feelings that are present,
Any thoughts,
Expectations.
Now in the midst of all of this become aware that you are breathing or that breathing is happening.
And we will use this awareness of breath to train our minds to bring us more fully into the present moment.
Feel in the midst of all the thoughts and feelings how you sense the breath.
Can you feel the breath enter at the end of your nose?
Can you feel a coolness in the back of your throat?
Can you feel a tingling as it moves into or out of you?
And can you feel the rise and fall of your chest or your belly?
Don't force the breath in any way,
Just let it be easy and relaxed.
And simply become aware of how it moves through you from the beginning of each breath to the end.
Just keep your awareness on it wherever it shows itself,
Sometimes in the nose,
The belly or the whole breath.
Let it find its own rhythm,
Whatever it wants.
You will notice that the mind will wander off and each time you are aware that the mind has wandered and that you are thinking or planning or remembering,
As soon as you notice,
Let go of the thinking and come back to feel the next in-breath or the next out-breath.
Over and over,
When your mind wanders,
Bring it back,
Right here to this present moment,
To your breath.
It really is five-發現 the fit,
Feel the If it helps you might like to say softly in your mind in on the in-breath and then out on the out-breath.
But let this be five percent of your attention.
Ninety-five percent of your attention should just be on observing and really sensing the breath wherever you notice it.
And each time your mind wanders away gently bring it back.
To the next breath.
Feeling it as it comes in and feeling it as it moves out of your body.
One more minute.
See if you can feel every breath for one more minute.
And before you open your eyes,
You might just like to place your hands where you feel like your heart is either in prayer position or just gently rest your hands there and just notice the weight of your hands in that place.
And if you feel like there's any tightness or tension here just with an out-breath just allow yourself to let go.
Even if you feel like you're breathing in and out of this place.
Just let go and acknowledge that you've been in meditation and that you've been in stillness.
And when you're ready just gently open your eyes.
