Today we are going to practice anapana breathing.
Find a comfortable seated position.
Close your eyes or take a soft gaze.
As you find yourself seated comfortably remember to keep your neck and back straight upright and supported.
Anapana breathing is a form of Buddhist meditation that focuses on the breath.
Only the breath.
As you begin to breathe a normal breath I want to invite you to find stillness and breathe naturally in and out of your nose.
At your own pace and rhythm listen to your breath.
As you inhale I want for you to notice your chest rise and the cold air tickle your nostrils.
As you exhale I want for you to notice your chest fall and the warm air flow out the space around you.
Let your breath breathe itself.
Continue breathing in and out through your nose.
At your natural pace and rhythm and notice your breath.
Let your breath breathe out through your nose.
Feel the sensation of the air coming in and the air going out of your nostrils.
Let your breath breathe out through your nostrils.
Let your breath breathe out through your nostrils.
If at any time you find your mind wondering just remember to bring it back to the breath.
Notice how the breath feels on your nostrils.
Notice what ease you receive on every inhale and exhale.
Let your breath breathe out through your nostrils.
Feel the warm air of your breath on your throat on every inhale.
Feel your breath relax your body on every exhale.
Let your breath breathe out through your nostrils.
We are going to take four deep inhales in through our nose and exhale out through our nose in between every inhale and exhale.
We're going to hold it at the top for three.
As I guide you through these inhale and exhales.
I want for you to notice the sensation of your breath on your nostrils.
We're going to begin on inhale.
Exhale.
That's one inhale.
Exhale.
That's two.
Inhale.
Exhale.
That's three.
Last one.
Inhale.
Exhale.
Continue to inhale and exhale throughout your nose at your normal pace and rhythm.
Relax your mind away from your breath.
And just be.
Slowly begin to let your body come back into your space.
Open your eyes.
And know that every breath is a fresh start.
