This is a breath meditation.
I invite you to take a seat,
Find a comfortable position with your back upright,
But not too tight.
Let the feet lay resting,
Planted on the ground.
Relax the hands and the lap.
And begin to relax the body.
Soften the shoulders.
Relax the muscles in the face.
Let the tongue float gently on the roof of the mouth.
And let the body come into stillness.
And now bringing attention to where you feel the breath without changing the breath in any way.
Simply noticing the sensations of your breathing.
Noticing the gentle inflow and the gentle outflow.
Breathing in,
Knowing that you're breathing.
And breathing out,
Knowing that you're breathing out.
And now I invite you to bring your attention to the nostrils.
Noticing the sensations of the air passing through the nose.
You may notice sensations of coolness as you breathe in.
Or perhaps sensations of warmth as you breathe out.
And resting attention here for a moment.
Noticing the inflow and the outflow.
And you may notice that your mind begins to wander.
And this is not a problem.
When you notice that your mind has wandered,
Very gently bring attention back to the nostrils.
And now gently shifting attention down into the chest.
Again,
Without changing the breath in any way,
Just noticing the inflow.
The rise of the chest on the inhale.
And the lowering on the exhale.
Bringing attention back whenever you need to,
Without judgment.
And now shifting attention once more down into the belly.
Softening the muscles in the abdomen.
Noticing the expansion of the belly as you inhale.
And noticing on the exhale the gentle return to center.
And now expanding your lens of attention.
Noticing the whole body as you breathe.
And softening the body with each exhale.
And taking one last slow deep breath.
Letting go on the exhale.
And when you're ready,
Slowly opening your eyes and coming back into your day.
