(Try practicing this for 10- 15 minutes daily)
• Settle into a comfortable sitting position.
• Close your eyes, either partially or completely.
• Soften the muscles in your face and around your eyes, your shoulders, arms and hands, your legs.
• Sit with an erect but relaxed posture.
• Take several deep breaths to help you be aware of the sensation of breathing. Then allow your breath to flow in its normal, ever changing manner.
• Choose to pay attention to your breath either at the tip/rims of your nostrils or in your chest or abdomen, wherever the sensations are the clearest. Once you make a choice, stick with it throughout the period of meditation.
• Continue to keep your awareness focused on the sensations of the breath flowing in and flowing out. If watching the breath at the tip of your nose, notice the sensations in this area of your body as you inhale and as you exhale.
Now become aware of all aspects of the breath. Each breath has an in-breath, a short gap, an out-breath and another short gap just before the next in-breath.
In breath- pay bare attention to the in-breath
Notice the gap between in breath and out breath.
Pay attention to the out breath.
Notice the space between out breath and the next in breath.
Bring awareness the peace that exists in every breath we take.
Now put all of your awareness on the entire circle of breath- in breath-space-out breath-space.
• When your attention wanders away from the breath and you notice it, appreciate that moment of noticing, of waking up and being mindful. Then gently return your attention to the breath and continue to follow it. Don’t make any comments or judgments- just gently return your attention to the breath
• When you are able to stay in contact with the sensations of breathing, you may notice when you are breathing a short breath and when you are breathing a long breath.
• As your awareness of the quality of each breath becomes clearer, you may also begin to notice for yourself whether the breath stays the same or whether it is constantly changing. Each breath is different from the one before.
Now let your breath calm itself. Just let the breath breathe on its own. Breathing is none of your affair. Thoughts are none of your affair. When we become aware of the wandering mind we gently bring awareness back to the breath—without judgment or commentary. Continue with this meditation until your sitting period is over.
May you be well, happy and peaceful.
