Welcome to this breath awareness meditation.
If possible,
Try to practice this in a seated position,
Supporting your lower back.
Let's take some time to settle in.
Make sure you're in a comfortable position.
Lengthen your spine.
Slightly tuck your chin to elongate the back of your neck.
And then gently close out your eyes or keep a soft gaze.
Allow your face,
Jaw and shoulders to soften and relax here.
Your hands can rest on your lap or by your sides,
Just making sure that you can relax your shoulders.
Now start to become aware of your breath.
Breathing in and out of the nose.
Notice your breath.
Notice the flow.
Air flowing in.
Air flowing out.
There's no need to change anything.
Allow the breath to flow as it is.
If it is long,
Let it be long.
If it is short,
Let it be short.
Let it be natural,
Just being aware of the breath as it is.
If there is sound,
Let there be sound.
Come back to the breath.
If there is sensation,
Let there be sensation.
Come back to the breath.
If there is thought,
Let there be thought.
Come back to the breath.
Simply notice you got distracted and focus your full attention back on the breath.
Air flowing in,
Air flowing out.
Breathe with awareness.
Bring your full attention to the breath.
Nothing but breath.
Everything breath.
Fully in breath.
Air flowing into the nose.
Air flowing out.
We'll continue practicing in silence,
Keeping the focus on the breath.
If the mind wanders off,
Gently bring your attention back to the breath.
Breathe with awareness.
Breathe with awareness.
Breathe with awareness.
If the mind wanders off,
Notice the thought,
Allow it to be and let it drift away.
Bring your awareness back to the breath.
Breathe with awareness.
Remain observant,
Aware,
Awake,
Alert.
Allow the breath to be as it is.
Full attention on the breath.
Breathe with awareness.
Now keeping your eyes closed,
You can relax your concentration.
Allow your mind to just be.
Allow any sensations in the body to settle down.
Notice how you feel in this moment.
Without any judgment,
Just notice.
Sit in silence for a few more moments,
Absorbing the effects of this practice.
When you feel ready,
Without rushing,
Gently open your eyes.
Thank you for joining.
I hope to see you next time.
