Let's begin by taking a moment to allow your body to settle.
Find a comfortable position that allows your spine to be long but with a natural curve in the low back.
You can close your eyes or keep them open with a soft gaze downward a few feet in front of you.
Allow the belly and the shoulders to soften.
Today I'll guide you through a focused attention practice focusing on the breath.
This will help calm your mind and relax your body.
Before we start,
Take a full breath in and a long breath out.
Now,
Allow the breath to find its natural rhythm in and out.
Begin this practice by connecting with what draws you here.
Maybe it's a wish for greater well-being for yourself and for others.
Maybe a desire for some rest and calm.
Now,
Bring your attention to your breath.
You may notice movement of the belly or the chest,
Sensations of air passing at the tip of the nose,
Sensations in the throat,
Or even a sense of the whole body breathing.
Wherever that sensation is most vivid for you,
Allow your attention to rest there.
Breathe in.
Breathe out.
Are you able to notice the moment the inhale begins,
How it continues,
And the moment it ends?
Can you notice the very moment when the exhale begins?
Can you notice the very moment when the exhale begins?
Try to keep your attention focused through one complete cycle of breath.
See if you can sustain your focused attention on the breath for another breath,
Then another complete cycle of breath.
When you notice the mind has wandered,
Come back to this awareness of breath with gentleness,
Kindness,
And without judgment.
Allow the breath to be kind of a home base,
An anchor for awareness.
Thoughts will come and thoughts will go.
No need to push them away or to chase them.
When the mind wanders,
Just come back to the breath,
Back to this moment,
Right here,
Right now.
Let's finish this focused attention practice by taking a full breath in and a long breath out.
One more.
Just like that.
Full,
Deep breath in and a long,
Deep breath out.
