Let's begin by finding a comfortable position.
After the bell,
Listen to the tone and begin to focus on the breath.
Take a few breaths in and a few breaths out.
Notice the air pass through your nostrils in and out.
Focus on the breath.
Without judgment,
Let your thoughts just be.
If you lose focus,
Gently come back to the breath in,
Out.
Your thoughts are temporary,
Passing by like clouds.
Just let them harmlessly float by.
Breathe in and breathe out.
Remember,
Your thoughts are temporary,
Just passing by.
Let them pass as you breathe in and breathe out.
Relax as you focus on your breath.
Only thinking of this very moment,
You are totally present,
Here,
Now.
Nothing matters except right now,
This moment.
Breathe in and breathe out.
If a thought continues to distract you,
Just come back to the breath.
Breathing in and breathing out.
You can stay in the present moment with the breath.
Let the breath be your guide to here,
Now.
Breathe in and breathe out.
Breathe in and breathe out.
Before we end,
Take one full minute to focus on your breath.
It's time to bring this meditation to a close.
Take a few focused deep breaths.
Slowly come back to awareness and begin to open your eyes.
