Welcome to your mindful breathing meditation.
Start by settling into a comfortable seated or laying down position and allow your eyes to gently close.
Begin by taking several long,
Slow deep breaths,
Breathing in fully and exhaling out fully.
Breathe in through your nose and out through your nose.
Allow your breath to find its own natural rhythm.
Bring your full awareness and attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs and watch as your belly expands.
And notice each out-breath as your belly contracts and air moves up through the lungs,
Back up through the nostrils.
Invite your full attention and awareness to flow with your breath.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
As you begin to turn more deeply inward,
Begin to let go of noises and distractions around you.
If you are distracted by sounds in the room,
Simply notice them and then bring your intention back to your breath.
Simply breathe as you breathe,
Not striving to change anything about your breath.
Don't try to control your breath in any way.
Just allow yourself to breathe.
Observe and accept your experience in this very moment without any judgment and simply pay attention to each inhale and exhale.
If your mind wanders to thoughts,
Plans or problems,
Simply notice that your mind is wandering.
Watch the thoughts as it enters your awareness as neutrally as possible with no judgment and no attachment to the thoughts that your mind is producing.
Practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each thought that arises on a leaf and watch as it floats out of sight down the stream.
Then bring your attention back to your breath.
Your breath is an anchor that you can return to over and over again when you become distracted by your thoughts.
Notice when your mind has wandered and observe the types of thoughts that hook or distract you.
Noticing is what makes this part of learning so rich.
With this knowledge,
You can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming home to the breath with your full attention.
Watching the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
In and out.
You might become distracted by pain or discomfort in the body or even twitching or itching sensations that draw your attention away from your breath.
You may also notice feelings arising,
Perhaps sadness or happiness,
Frustration or contentment.
Acknowledge whatever comes up including thoughts or stories about your experience.
Simply notice where your mind went without judging it,
Pushing it away,
Clinging to it or wishing it were different and simply refocus your mind and guide your attention back to your breath.
Breathe in and breathe out.
Follow the air all the way in and all the way out.
Mindfully be present moment by moment with your breath.
If your mind wanders away from your breath,
Just notice without judging it.
Whether it's a thought,
Emotion or sensation that hooks your attention,
Just gently guide your awareness back to your breathing.
As this mindful breathing meditation comes to an end,
Slowly allow your awareness to expand and notice your entire body and then beyond your body to the room you are in.
When you're ready,
Open your eyes and come back fully alert and awake.
Remember,
The breath is always with you as a refocusing tool to bring you back to the present moment.
Set your intention to use this practice throughout your day to help cultivate and strengthen your focus and attention.
Namaste.
