Begin this meditation by finding your meditation postureComfortable yet uprightRelaxed, presentYou can notice your body, seated hereNoticing the weight and movement and touchLetting your attention sink into your bodyFeeling it as though from the inside
RelaxingAnd then exploringWhat is here what is true for you
In this momentLet your attention gently come to rest on your breathingYour breath is your anchorAnd it’s your focus that you can always return to
It’s your homebaseSo feel the gentle rising and falling of your breathIn your abdomen or chestOr the in and out sensations located at your nostrilsSo we feel one breath after the nextOne breath at a timeWith a curious attention
What does one breath feel like in this very momentNow we can also open our attention to a variety of other experiencesWhen they become predominantOr obviousWhen they become more predominant than the breath itselfSo you might notice sounds from the outsideInside your room, outside your homeYou might notice sounds pulling your attention awaySo you can listen to the sound
Let go of the breath and listen to the soundWhen it no longer holds your attentionThen return back to the breathIf a body sensation gets strongBecomes predominant, pulls your attention away from the breathAgain, let go of the breathing
No need to be intention with breath or the body sensationJust go naturallyLet your body go to the body sensationFeel itSense itNotice itWhat happens, does it grow or shrinkExpandIncrease, decrease
Does it shift into something elseWhen it no longer holds your attentionCome back to the breathingThe simplicity of the breathIt’s always available to you
If while you’re sitting, an emotion becomes strong and obviousThat can be what you focus onYou can bring your attention to the emotionSo again letting go of the breath or whatever else you were focusing onAnd paying attention to that emotionSpecifically, feel it in your body
Investigate in your body how you feel this emotionYou might notice some clenching or tightness in your bellyMaybe there’s some vibration or tension in your chestMaybe your throat feels tightMaybe your face is warm
There’s all sorts of sensations in our bodies to pay attention to when we’re having an emotionYou can label that emotionFearSadnessIrritationWhatever it is
Labeling it and feeling in your body what’s happeningWhen the emotion no longer has a hold on youOr something else pulls your attentionOr it’s stoppedYou can go to that new thing that’s pulled your attention
For instance a new body sensation or soundOr you can always return to the breathingJust come back to homebaseTo your anchorNow if thoughtsBecome obvious
Sometimes thoughts are just in the backgroundIn which case there’s nothing to do reallyJust stay with being with your breathSometimes you notice that you’re lost in thoughtAnd you can use the word “thinking”Or “wandering”And then return your attention right back to your breathBut if a thought is repetitive
You can begin to label the thoughtsWorryingPlanningRememberingSometimes in the act of labeling themThey disappear
Sometimes they continue onIf the thought keeps goingIn a repetitive wayYou might check into your body and see if there are body sensations to noticeLet yourself be curiousAbout the thoughts arisingComing and going
If it feels like too much always return to the breathSo as you do this practiceThe breath is your anchorAnd no matter what’s happening in your awarenessWhether it’s sounds or body sensationsOr emotions or thoughts
You can always find that place to return toYou might also noticeIf there’s an attitude or mood in your mindLike a sense of restlessness or sleepinessOr just a general feelingLike sadness
Notice if these mental states color your experienceYou can pay attention to them tooSo we’ll sit together now in silenceRemembering to keep your attention mostly focused on your breathAnd then if a sound or body sensationEmotion, thoughtOr obvious mental state or moodIf they become evidentPredominantLet go of the breathing
Notice whatever it is that’s happeningWhen it’s stopped or no longer holds your attentionReturn to the breathAnd just relaxAnd have fun, be curiousYou’re exploring your own mindWith curiosity and opennessSo we’ll try this for some time now[silence]
If you find yourself lost in thoughtIt’s not a problem, just relaxNotice your thinkingReally kindly, return your attention right back to whatever is happening in this present moment
You might find that you move from one thing to the nextThere’s a sound, a body sensation, a thought, an emotionAnd then return to your breathTrust in this natural flow of your experienceAs we relax and witness with curiosityOur life unfolding in front of us[silence]
So once again, notice your bodyHerePresentPresent time awarenessFeeling your weightPosture, shapeAnd then just invite in some kindness for yourselfWishing yourself wellThe best you canAppreciating yourself
May I be happy and peaceful and at easeMay I be safe and protected from dangerMay I be healthy and strongMay I be at easeMay we all be happy and peacefulAnd safe and protectedHealthy, strongAt ease[bell ring]