Welcome,
In the space of the next few minutes,
Allow yourself to step away from the daily rush and begin to train your mind to focus and concentrate with ease.
Find a comfortable and safe position to sit with your spine straight.
Close your eyes or lower your gaze,
Whichever feels right for you.
Feel the ground beneath you,
Supporting you.
This simple practice requires no experience,
Just your presence.
In this moment,
You are here,
Ready and willing to practice,
And that is enough.
The practice we will do today is to simply continuously notice your breath.
It sounds simple,
But it may be challenging when you first start.
Now,
Gently place your attention on your breath.
Let's take a soft,
Long,
Slow exhale.
Then allow your lungs to refill naturally.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
Breathe in,
Two,
Three,
Four.
Breathe out,
Two,
Three,
Four.
Pause and let go.
In the closing moments of this practice,
Embrace a brief moment of gratitude.
Thank yourself for taking this time.
Appreciate the simplicity of your breath,
And recognize the peace available in just being present,
Here and now.
Gradually bring your attention back to your surroundings.
Softly wiggle your fingers or toes,
And when you're ready,
Slowly open your eyes.
Feel your seat or feet firmly grounded,
And notice the clarity of being totally awake and alert.
Carry this mindful awareness with you throughout your day,
And return to this practice regularly to build your powers of concentration.
The benefits of meditation come from consistent practice,
Compounding over time.
May you always flourish with continuous concentration from simple breath awareness.
