Set a nice sounding chime on a timer for 5, 10 + minutes so you don’t worry about the time.
Focus on your breathing- observing and following the in and out breaths. When the mind wanders (and it will!) notice that. Slowly bring your attention back to your breathing. Do this over and over again until your timer sounds.
Guiding words to observe before you get started on your own:
- Find a comfortable position.
- Sit in a chair or supported on the floor with pillows, etc..
- Don’t recline unless other sitting postures don’t work for you.
- During this breathing meditation you will focus on the breath. This will calm your mind and relax your body.
- There is no right or wrong way to meditate.
- Whatever you experience is right for you.
- Don’t try to make anything happen; just observe your breathing and/or your body as the breath moves in it.
- Close your eyes or focus on one spot in the room.
- Observe your breathing first. Notice how your breath flows in and out. Make no effort to change your breathing in any way- simply notice how your body breathes. Your body knows how much air it needs.
- Sit quietly. See in your mind, the breath flowing gently in and out of your body.
- When your attention wanders, as it will, focus back again on your breathing. Do this over and over.
- Do not dwell on stray thoughts. Simply, let them pass. This is not unusual- you only have to bring the mind away from them.
- Continue to watch how your breath flows deeply…calmly.
- Notice the stages of a complete breath~ from the in breath~the pause that follows~the exhale~and the pause before taking another breath.
- Notice slight breaks between the breaths.
- Feel the air entering your nose. Picture the breath flowing in through your sinus cavities and down to your lungs… then back out again.
- As thoughts intrude, allow them to pass and return your attention to your breathing.
- Notice the air in your body after you inhale. It fills your body gently.
- Notice how the air space in your body becomes smaller after you exhale and the air leaves your body.
- As you complete this meditation, sit very still and observe. If your eyes are closed, open your eyes slowly. Gaze down… finally turning the gaze back up, enter back into the room.