Welcome to this mindfulness of breathing meditation.
Before we begin,
Let's find a comfortable position.
Let your back be straight but not stiff,
Just to help the flow of the breath.
Rest your hands wherever they feel natural You can even change your posture as needed during the practice while maintaining awareness of what you're experiencing in each moment.
When you're ready Gently close your eyes or let your gaze soften toward the floor just to limit visual distractions Remember,
This meditation is an invitation to fall awake and be present rather than to drift off and fall asleep no matter how relaxed you might feel.
Let's start by arriving here in this moment.
Take a deep breath in through your nose.
And let it out through your mouth.
Once more,
Filling your lungs as you breathe in.
And as you exhale,
Let your shoulders drop Your jaw softened.
Your hands rest more easily There is no right way to feel during this practice.
Whatever you're experiencing is already okay.
We're not trying to change anything.
Or fix anything.
We're just showing up for ourselves with curiosity and care.
Just giving ourselves permission to experience whatever arises without judgement See if you can tune in to the sensation of your body resting here in this moment.
Notice the points of contact where your body meets the surface beneath you Feel the air on your skin.
The sensation of your clothes against your body Now let your awareness settle on your breathing.
There's no need to control it.
Just let the body breathe however it naturally does.
As far as mindfulness goes,
As long as you're breathing,
There's more right going in your life than wrong,
No matter what your body feels like.
What you've been through or what challenges you're facing right now.
Notice how it feels to breathe in and out.
Can you feel the air moving in through your nose?
Is it cool or warm?
Notice how your chest or belly rises as you breathe in.
And how they fall as you breathe out.
Just notice where the breathing feels most vivid.
Whether in the nostrils or the belly or chest.
All we're doing is keeping our awareness on where the physical sensations of breath feel most vivid for you.
If your mind wanders as it naturally will.
Simply acknowledge what's on your mind.
And gently guide it back to the breath and the present moment.
There's no need to judge or get frustrated This wandering is what minds do and is completely normal and part of the practice.
If you notice any sounds in the background.
Just let them be there as part of this moment.
There's no need to label any sounds as good or bad.
It's like you're observing a painting.
There are bright spots,
Shadows and details.
You don't have to change the painting.
You're just noticing it.
Whatever you're experiencing right now.
Whether it's pleasant,
Unpleasant or neutral.
See if you can bring a sense of allowance to it.
If your mind is racing,
Let it race.
If you feel tension,
Let it be there.
You don't have to fight or push anything away.
Whatever is there,
Just offer it a little kindness.
Like you would to a friend who's having a hard day.
We're not here to judge this experience.
It's not about good or bad,
Right or wrong.
Instead,
We're practicing curiosity.
What does it feel like to be you right now?
Breathe in deeply.
And as you exhale,
Imagine creating space around whatever you're feeling.
Let it have room to just be.
When something feels good.
We want to hold on to it.
When something feels bad,
We want to push it away.
But for now,
See if you can let everything be without reacting As you breathe in,
Notice the sensations of the inhale.
As you breathe out notice the sensations of the exhale.
That's all you need to do.
If you like,
You can silently say in with each inhale and out with each exhale.
We use the breath as an anchor because it always happens in the present.
It doesn't dwell in the past or worry about the future It simply flows,
Moment by moment.
If a thought or feeling arises,
Just notice it like a cloud passing through the sky.
And then gently return to your breath.
Noticing the rhythm of your breathing.
Like waves on a shore.
Take a moment to notice how your body feels as you continue breathing.
Can you feel the support of your breath nourishing you?
As this meditation comes to a close.
Think about how this moment of mindfulness connects you to others.
Everyone breathes.
Everyone experiences the ups and downs of life.
In this moment,
You're practicing something universal.
Just being present with yourself.
Take a last deep breath in.
.
.
And L.
And when you're ready.
Gently bring your attention back to the room.
Slowly open your eyes if they were closed.
And remember,
This practice isn't about perfection.
It's about being here with yourself exactly as you are.
