Mindfulness of breath
This short meditation on the breath is great as an introduction. It's about 10 minutes long. You can read the whole script below if you like or just listen to the recording. Before you start, find somewhere you can be alone and won't be disturbed. Ideally, sit comfortably with a straight back. Meditation can be very relaxing and if you're too comfortable you may just drop off to sleep! Meditation aims for a balance between being relaxed and being aware. If you need to, lie down, but there is that risk of dozing.
I hope you enjoy this meditation. If you have any questions or comments, do get in touch.
Listen to the mindfulness of breath meditation.
Mindfulness of breath meditation: script
Start by sitting comfortably, assuming a posture of dignity with your back straight, your spine relaxed but not rigid, and your eyes either softly open or closed.
Take a moment to check in with your body and the your mind. Just being curious about what's happening there right now. Allow things to be just as they are and gently bring the attention to the breath. - To the natural movement of the breath. - Just being genuinely interested in what it feels like to take each breath. Breath to breath, moment to moment. Resting your attention lightly there.
Sense where you feel your breath most strongly. It may be at the nostrils, in the chest, or in the belly. Allow yourself to feel the sensations of each inhalation and exhalation.
You'll notice that your mind wanders off from time to time. That's OK - it's part of the process: it's just what happens. Whenever you notice that your attention has wandered off from the breath, just gently bring it back. No matter how often this happens, try to be be patient with yourself and simply give yourself permission to begin again.
You can return to the breath at any time, no matter
how far your mind has wandered. Let the breath become your anchor.
Just noticing when the mind wanders. As soon as you
notice it, just gently bring your attention back to the breath. Simply
become interested in the breath once again.
Being with this breath. Being with this moment.
[Longer silent pause]
Gently bringing the attention back to the breath whenever
[Longer silent pause]
As you come towards the end of the practice, just notice how you're feeling right now. Notice the effect on the body, on the mind, on your moment to moment experience.
When you are ready, wiggle your fingers and toes, gently stretch and allow your eyes to open if they've been closed. See if you can stay with the focused attention as you move into your next activity.