Guided Meditation
Welcome to this short meditation using awareness of breath. The purpose of this foundational practice is simply to stabilize the mind by cultivating a steady awareness of the object of meditation. Today, our object of meditation is the breath.
Meditate on your own or with a group
As you settle into a comfortable position, bring your attention to the breath. It could be the rising and falling of the abdomen or simply the air moving in and out of the nostrils. Become aware of the inhalation and the exhalation and the spaces in-between.
In a short period of time, you will become distracted from the breath. This is expected. You will most likely be distracted by thoughts, feelings, and sensations of the body. When you finally realize that you have lost concentration, simply and gently bring your attention back to rest on the rise and fall of the breath. We are first and foremost, cultivating the awareness of the distraction. Once we are aware, we are no longer passengers of our own minds and have the capacity to return our attention. It is the repetition of this small action that brings the skill needed to quiet and stabilize the mind.
For the next 90 seconds…
When ready, slowly open your eyes if they are closed. Notice where your attention lies at this moment and gently bring it to your breath.
If your mind was busy, celebrate your awareness of that activity. If your mind was focused and quiet, acknowledge the calm abiding that comes with this focus.
Over time, using this method, you may have many different experiences. Just know that they all have value and lead us to a greater understanding of the mind.
Peace and tranquility begin with awareness. Enjoy the rest of your day.
Keywords: Buddhist Meditation Basics, Guided Meditation, Mindfulness, Buddhism, Interfaith, Breath, Noting
