This is a guided following the breath meditation.
You can practice this meditation sitting,
Lying down,
Standing or walking.
Come into a comfortable and upright position.
If you're sitting in a chair,
Have your knees and feet separated and your feet flat on the floor,
Creating a stable triangular base between your feet and the chair.
Keep your back straight and upright,
Not touching the back of the chair.
If you need any back support,
Don't let this take you out of line.
If you're sitting on a cushion,
Create a stable triangular base between the cushion and your knees resting down.
Keep your back straight and upright.
Sway your body gently from side to side and forwards and backwards to help you find your balance point,
A sense of relaxation and uprightness.
Put your hands together in your lap.
Your spine is straight and long.
Lift your shoulders up,
Roll them back and release them down in a relaxed position.
Your head is straight,
Tucking your chin in slightly as if you're holding a small tennis ball beneath your chin.
The back of your neck is long.
Eyes closed or half open,
Lowered with a soft gaze.
Mouth closed and tongue resting softly against the roof of your mouth.
Breathing through your nose if you can or your mouth if you need to.
Become aware of the sounds around you.
Know that you are here and now.
Become aware of the weight of your body and the contact with the chair or cushion.
Allow yourself to feel the sensations of the breath at the lowest point in your body where you can feel the effortless rising and falling of the breath.
If you can,
Feel the breath in your abdomen.
This helps you to become grounded.
We are not trying to change or control the breath.
Just follow the relaxed and natural stretching and sinking in your belly.
Follow the whole breath from the moment it arises to the moment it passes away.
Just breathing relaxed and natural breath.
Keep your mind open,
Allowing any sounds,
Thoughts,
Feelings or sensations,
All the processes of life to come and go.
Holding onto nothing and pushing nothing away.
If anything outside or inside draw your attention,
Just notice it.
Try not to get lost in it.
When you notice you are distracted,
Just gently bring your awareness back to the breath.
We are not trying to change or control the breath.
Maintaining your awareness,
Make sure that your body stays as upright as you can.
This helps your mind to stay awake and alert,
Keeping a balance between uprightness and relaxation.
If you feel any discomfort or tension in any area,
Feel it fully.
Stay with it.
See how it changes and releases.
If the pain keeps coming back and needs you to move,
Then move as slowly and as mindfully as you can,
And gently coming back to following the breath.
Stay with it.
At times,
You may get memories.
Memories of the past,
Sometimes with pain,
Anger or sadness,
Sometimes with happiness or love.
Allow it all,
Feel it fully,
Let it come and let it go,
Just gently coming back to your breath.
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At other times,
Your mind may be busy with plans of the future,
Sometimes with feelings of harry,
Boredom or restlessness.
That's perfectly fine too.
Try not to get lost in them or to judge yourself,
Just gently coming back to your breath.
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As you relax and maintain your awareness,
You may feel your breath becoming slower or lighter.
However light,
However slow,
Stay with the rising and falling in your abdomen.
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