For this meditation please find a chair or another place where you can sit quietly and comfortably for some 10 minutes.
You can close your eyes or if that feels comfortable a little bit open with a very light focus on the floor.
Can you feel how you are sitting now?
How your body makes contact with the chair,
Your feet on the floor and how you are sitting upright with the shoulders relaxed.
Then bring your attention to the movement of your breath.
Feel how you are breathing in.
Feel how you are breathing out.
Notice how you are breathing.
Sometimes the breathing goes a little faster.
Then another time it goes a little slower.
But you don't have to steer your breath.
There is not one special way to breathe.
Your breathing process all by itself takes care of just enough oxygen in our system at every moment.
And so you can just follow the breath.
Just as it goes.
You can stop doing and follow the movement.
You have nowhere to go to,
Nothing to reach for.
And to be,
Simply to be with the breathing.
You might notice that the breathing brings movement to your body.
Your belly to torso.
Wherever your breathing moves.
You can let your attention rest on the rising and falling of the belly.
A place where it is easy to notice the breathing process.
Or another place like the torso or the nose where you can easily follow the breathing.
Paying full attention to ease in breath and ease out breath.
What most of us will notice when trying to follow the breathing process like this for some time is that it is not that easy.
Often our attention has wandered.
Distracted by sound or thought,
Some itching in the body.
It's not wrong.
It's part of the way our mind works.
We call it sometimes our monkey mind.
Then it's here,
Then it's there.
The only thing you have to do is notice it and bringing your attention back to the breathing process,
Friendly but firmly.
Breathing off and coming back to the breathing process.
Notice how breath begins,
Reaches for a turning point and it's followed by now breath.
And then there is again the transition to rest and another impulse to breathe.
And this way your breath moves on in and out,
In and out,
Moment by moment by moment.
