Hello and welcome to this simple guided meditation.
You can begin by finding a comfortable position,
Whether that's seated or lying down.
There's no right or wrong here.
And if it feels comfortable to do so,
You can gently close your eyes and soften them.
Or perhaps you'd just like to soften your gaze with eyes open.
And we're slowly becoming aware of the sensation of breathing.
You might notice this at the nostrils or the upper lip.
Perhaps it's in the chest or the abdomen.
Wherever you can feel it most clearly.
And we can notice that the breath is happening all on its own.
Without any interference on our part.
We're here and we're just gently noticing the breath effortlessly.
There's no strain here required.
It is a simple and gentle noticing of the breath.
Breathing in and out.
And if you occasionally get carried off into thought or distracted from the noticing of the breath,
That is perfectly okay.
Thinking is what thoughts do.
And our practice here is to simply notice when that happens and gently return ourselves to the breath as we would a child or a friend with complete kindness and without judgment.
There is nothing else that you need to do in this space but gently notice the breath.
Inflammation of the breath.
Thoughts and images will come and go.
Feelings and sensations.
All of these naturally arising in awareness.
Nothing wrong with them.
We just gently bring ourselves back to the breath again and again.
All of these naturally arising in awareness.
We just gently bring ourselves back to the breath again and again.
We just gently bring ourselves back to the breath again and again.
And if awareness has wandered from the breath,
Gotten lost in thoughts or daydream,
Simply notice that and again return to the breath.
All of these naturally arising in awareness.
All of these naturally arising in awareness.
The breath is always with us so we can always find it.
Always return to it.
All of these naturally arising in awareness.
Effortlessly noticing the inflow and the outflow of the breath.
All of these naturally arising in awareness.
And in our final minute here,
Re-establish your practice as if you were in a state of practice,
As if you were just beginning.
All of these naturally arising in awareness.
And when you're ready you can slowly begin to open your eyes if you've had them closed and become reacquainted with the world around you.
Thank you so much for taking the time for this practice for yourself and all those whom you will meet.
And we'll look forward to being with you next time.
Take care.
