Mindfulness of Breath

Read slowly and spaciously. 1-2 breaths after each line or comma, 2-3 breaths of pause between each paragraph.

Welcome. Take a comfortable seat, upright. Eyes open, or a soft gaze, low towards the earth...

Seal your lips and breathe in and out through your nose.

Choose a gentle, easy, and steady breath.

Take your time with each breath in, and spend at least as much time with each breath out.

Find a breath that reflects all the qualities of calm, patience, spaciousness and ease that we’d like to see in the mind.

Intention for this meditation, is the noticing of breath.
So we commit, right here right now, to holding the mind’s attention on breath.
And we hold not with a tightness or a grasping, but with spaciousness.

As if 25% of awareness is on breath.
25% of awareness on whether or not we’re still watching breath.
And the remaining 50% of our efforts, relaxed. Open.

We stay with this gentle, easy breath
noticing the breath in whatever way it chooses to speak to us.

The sound of our breath moving in and out through the nose.

Perhaps there’s a temperature to the breath.

A cool breath in, a warm breath out.

Open to noticing a smell or a taste to the breath.

And or noticing the felt sensation of breath.

How does breath feel as it moves in and out through the nose?