Hi there and welcome to your meditation.
To begin,
Just bring yourself into a comfortable position where you can remain alert yet relaxed.
And as you settle into this position,
Bring your awareness to your breath.
Maybe you do this with your eyes closed if that feels safe and okay for you today,
Or of course you could keep your eyes open.
Try to just see your breath as it is.
Sometimes noticing our breath causes us to control it and that's normal and okay.
So just try to give up as much control as possible while still witnessing this force coming into and out of your body.
You're not having to fight that control and you may be giving up a level of control that is too small for you to even perceive right now and that's totally fine.
As you watch the breath,
Notice any little places of tension.
Acknowledge where your breath flows freely.
And as you do this,
You may be able to recognize the uniqueness of each individual breath.
How the places of tension vary slightly,
How the depth is different from one inhale to the next,
How on every exhale the amount of air that leaves the body varies.
Notice any little sounds created by your breath.
Stay dedicated to simply watching it,
Understanding that this is worthy of your attention.
It doesn't need to be changed,
Doesn't need to be controlled.
Your body breathes itself without your awareness most of the time probably.
Your breath is what sustains you,
It's essential.
Try to pick one quality of the breath to focus on.
Maybe it's the depth,
Maybe it's the temperature of the air that you feel coming into and out of your nostrils,
Maybe it's the sound of the breath,
Where it rests in the body,
The overall sensation.
But whatever you choose,
Really choose it.
Just one.
You can repeat this meditation as many times as you want and focus on different aspects of the breath,
But give your commitment to one aspect.
Your breath is the divine choosing to animate you over and over and over again,
Choosing you for your entire life.
And try to keep your attention focused on this gift.
You can stay with this meditation as long as you'd like,
And taking ownership of your practice and remembering that if this five minutes is all the time you have,
All the time that you can remain completely present,
That it's not wasted,
It's very beautiful,
It's perfect,
And it's enough.
If you are staying with your practice,
Remember to be kind to yourself when your mind wanders off,
That you bring yourself back to your focus with love and leaving the judgment behind.
There is no use in that here.
Thank you for joining me for this practice,
And I'll see you next time!
