Alright,
So let's just start here by taking a couple deep breaths in through your nose and out through your mouth.
So just take a deep breath in and out.
With each inhale,
Just feel the body expanding.
With each exhale,
Just relax your shoulders.
Let go of any tension that might be in the body.
Let's just do this a few more times.
Just let the breath go back to its normal rhythm.
Close your eyes if you haven't.
Now what we're going to do is we're just going to follow the breath.
Just watch it.
You don't have to strain your attention on it,
But really wherever you feel that breath,
Just watch it.
There any physical sensations around your nose,
In the rising and the falling of your chest?
Just watch those.
Be present with it.
Just make an effort to watch every inhale and every exhale.
Just watch each breath from the very beginning of each inhale.
Watch the space between the inhale and the exhale.
And follow the exhale all the way through.
Then just do the same for the next breath.
You might find that thoughts or feelings or emotions come up.
This is just fine.
This is why we meditate.
All you need to do is just return to the breath.
Whether you're inhaling or you're exhaling,
Forget about what you were thinking about or what you were feeling and just watch that next breath.
That's all you need to do.
Thoughts will keep coming up.
So will feelings.
That's perfectly fine.
All you need to do is just watch that next breath.
Besides that,
Remember to train with time.
There's no right or wrong way to meditate.
Wherever you feel the breath,
However you follow it,
It's perfectly fine.
Just when you lose track of it,
Return to it.
It's always there.
It'll always be there.
It's always there.
Now,
If you find yourself lost in thoughts or feelings,
You might want to just really focus on your next inhale.
And then,
On your next exhale,
Really release any tension in the body.
Relax your shoulders.
Soften the area around your eyes.
Unclench the jaw.
A lot of times when we think,
The body kind of tenses up,
And just releasing and focusing on that next breath can help us come back to the seat of awareness.
ThisPi,
If you lose focus of the breath,
You can just let it all go.
It doesn't matter what you were thinking,
What you were feeling.
You can just watch the very next breath.
Don't worry about the breath after that or the last breath or what you were thinking about.
Just with pure intention watch the next breath in its entirety and the next.
Just continue to do this.
All you ever need to do is come back to the breath.
All you ever need to do is come back to the breath.
Now I'm gonna go here,
But if you'd like to keep meditating,
Feel free to do so.
Remember,
Follow the breath,
Feel what you feel.
Any physical sensations are completely natural.
The arising and passing of thoughts,
Completely normal.
Just remember,
Anytime you lose yourself in thought or feelings,
Just return back to the breath.
