Find a position that allows your body to be both comfortable and awake.
Let your shoulders soften.
Relax your jaw.
And if it feels comfortable,
Gently close your eyes.
Take one slow,
Full breath in.
And a long,
Easy breath out.
Again,
Breathe in,
Breathe out.
And out.
And allow your body to settle.
For the next several minutes there is nowhere to go and nothing to accomplish.
Simply be here.
Bring your attention to your breath.
Back to your breath.
And notice its natural rhythm without trying to change it.
Think of your breath as an anchor dropped into calm water.
Whenever you notice that you've drifted into thinking,
Planning,
Remembering,
Judging,
Or daydreaming,
Simply acknowledge it with kindness.
Then follow the tether of your breath back to this moment.
Be present with the natural rhythm of your breath,
Not trying to change it.
Your breath has been with you since the day you were born.
It asks nothing of you except to notice it.
Right here,
Right now.
Now to dive a little deeper into awareness of breath.
Notice where you sense your breath most easily.
It could be the rise and fall of your chest or your belly.
Perhaps the sensation of air against your nostrils.
Or any other aspect of breath that is easy to tether your attention to.
Stay there.
Anytime your attention wanders.
It's not a problem.
It's an opportunity to practice coming back to the here and now.
By returning to the anchor of your breath.
You can't get it wrong.
Keep practicing.
Over and over.
As many times as it takes,
Every return,
You're strengthening the part of your brain that knows how to live in the present moment.
And in the present moment,
We are free from anxiety,
Worry.
Or regret.
As this meditation comes to a close.
Take one final slow,
Deep breath in.
And a long,
Easy breath out.
And as you feel ready.
Slowly open your eyes and return to the space around you.
Have a wonderful day.
