So you can find your meditation posture
Sitting in a way that’s neither too tight nor too relaxed
But comfortable and upright and if you like close gently your eyes
Then you can focus on your breathing, just bring your awareness on your breath
How is your breath today? Is it shallow, is it deep? Is it warm? Is it cold?
Feeling your breath, bring attention to your breath
In the area of either the abdomen, chest, or nostrils
Feeling the gentle rising and falling of your abdomen or chest
Or the coolness and in and out sensations at your nostrils, the rhythm of in and out
In through the nose, out through the nose or the mouth as you feel comfortable
So the breath is our anchor, it’s where we establish our awareness
It helps us have something to always return to, this simple act of breathing
If you notice yourself lost in thoughts you can say “thinking” or “wandering”
Just return back to your breathing
Finding your breath, and allowing yourself to relax
And as you continue on in this meditation, slow down your breath
Make the inhale a little longer and make the exhale a little longer
Make that inhale a bit deeper and extend that exhale a little longer
And appreciate this precious gift conscious breathing
Staying with your breath, one breath at a time
Let yourself relax
And you can wish yourself well
May I be happy and at ease, may I be peaceful
And express gratitude for having this beautiful experience connecting with your breath
