This will be a 10 minute breath meditation.
To begin,
Finding a place where you won't easily be disturbed.
You may want to sit on the floor on a cushion or on a chair,
Sitting tall in a way that encourages alertness.
The spine should be straight but not stiff.
Placing the hands on the thighs or in the lap.
If you choose to sit on a chair,
It might be best to choose one with a straight back to encourage you to sit up.
And you'll want to bring your back away from the back of the chair so you're supporting your own posture,
Placing your feet flat on the floor.
Of course,
If either of these is painful or too uncomfortable,
You should choose a position that's more comfortable for you.
Now closing the eyes gently.
And taking a nice deep inhale.
And exhaling slowly.
Another full deep breath in,
Feeling the fullness in the lungs.
And then breathing out slowly.
Becoming aware now of the places of contact for the feet.
Feeling the places of contact for the body with the chair or the cushion.
Noticing the places where the fingers and the palms are touching.
The posture feels alert,
Dignified,
But relaxed.
The shoulders are down and back.
Softening the face,
The forehead,
And the jaw.
Softening the belly.
Feeling it expanding with the in-breath and falling back with the out-breath.
Expanding the awareness now to include any sensations you notice that are involved with breathing.
Maybe you notice the breath the most at the nose.
And the rise and fall of the chest or belly.
Resting the attention wherever it is you notice the breath the most.
And then following each breath from that place.
Each breath from its beginning to its end.
Pretty soon you may notice the mind wandering off into thought or stories.
This is natural.
Thinking is what the mind does.
The practice is to notice as soon as you can and bring the attention back to the breath each time,
No matter how often.
Riding the waves of the breath as it naturally comes and goes.
Naturally comes and goes.
Maybe you notice that the breath is deep or shallow.
Maybe it's warm or cool.
Perhaps you notice the place where the in-breath turns the corner and becomes the out-breath.
There's no need to judge the mind when it wanders.
Each time we notice the wandering,
We've become mindful.
It's an opportunity to begin again.
Taking it one breath at a time.
One moment at a time.
One breath at a time.
One breath at a time.
And when you're ready,
Opening your eyes.
