My name is Zahra Adlu and today's meditation is called Finding the Breath.
The body is always breathing and the breath is constantly moving.
Your breath is not only the best place to start,
It's a constant you can return to anytime you need a little centering.
In this first practice you will gently find the breath in your body.
There is nothing to figure out.
There are no problems to solve and there's nothing special you need to do.
Constantly return to your direct experience of the body breathing.
You are training the mind to be with one experience without distraction.
Gently find a comfortable position for your body.
Sitting is often recommended as it helps keep the body awake and energized.
You can also try lying flat on your back or standing.
You may sit on a yoga mat,
Meditation cushion or chair.
Find what feels comfortable and sustainable for a few minutes of stillness.
Gently allow the eyes to close.
If you're more comfortable with the eyes open,
Try softening your gaze at the floor or ceiling depending on your position.
Allow the eyes to relax and rest on one spot.
The idea is to minimize distractions in your practice.
Bring your awareness to the abdomen,
Relaxing the muscles there.
See if you can feel the natural rising and falling.
Imagine the body is breathing itself.
From the navel around to the obliques,
Notice the movement with each breath.
Take a few deep breaths like this.
Inhaling and exhaling,
Letting go.
Moving your awareness up to your chest.
As you inhale,
Tune into the expansion of the lungs and the rising of the chest.
And as you exhale,
Feel the contraction and movement.
See if you can allow the feeling of the breath from the beginning of your inhalation to the end of your exhalation.
Gently begin to bring your awareness and attention to your nostrils.
The feeling of the breath may be more subtle here.
Try taking a deep breath to see what it presents for you.
You may notice a slight tickle at the tip of the nose as you breathe in.
You may notice the breath is slightly warmer on the way out.
Rest your awareness on the body,
Breathing in one of these three spots.
When the mind wanders,
Refocus on the direct experience of the breath.
Simply allow your breath to be the anchor.
Continue to observe the breath for a minute,
Remembering to inhale and exhale.
Wrapping up this period of practice,
Bring this awareness with you into your daily life.
Stay in touch with the breath in your body to help the mind remain present.
Inhale and exhale.
