Welcome to meditationauesis.com. This is Mary Maddox.

Today I'll be leading a guided meditation using the breath. Begin by sitting comfortably.

Now close your eyes. Notice how just and closing the eyes, your awareness starts to settle

down, move inward. Take some time to simply be aware of what you're experiencing right

now in this moment. What are you sensing in the environment? Sounds, air temperature,

what are you feeling in your body? Feel the weight of your body on the chair. Notice everything

going on, the thoughts, emotions that you may be feeling, sensations in the body, simply

being aware of it all without trying to do anything about it. Now bring your attention

to your breath. Simply be aware of the process of breathing. Notice everything that you're

feeling in your body as you breathe. The sensation of the air as it passes in and out of your

nostrils. The way your chest moves is your breath, your belly, the feelings in the muscles.

Be aware of the whole process of breathing, all of the details of the experience of that.

When your attention goes to something else besides the experience of breathing and you become

aware of that, just easily bring your awareness back to the experience of breathing.

Thoughts will be going on, emotions will be present, you may hear sounds. Just easily favor the

experience of breathing, the in and out of the breath.

And the breath continues, noticing all of the experience associated with breathing, the movement

in the body. Breath may change as you have your attention on it. Sometimes there may be a deep breath

where the breath could become very fine, letting the breath go the way it goes.

Naturally the mind will have other thoughts, doesn't matter, don't try to resist thoughts or

noise or anything else. Not resisting anything, simply bringing the awareness back to the breath when it's

wandered. The breath continues, the in and out of the breath continues as a constant.

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