Simplicity of breath: A meditation that grounds us in the present moment
1. Begin by choosing a comfortable sitting posture on the floor or bed or in a chair. Before settling into the practice, check your body for any areas of tension or discomfort. Stretch out these areas in any way that feels OK to you. Children can shake out their tension.
2. Gradually allow yourself to become aware of your breathing. On the in-breath, notice where the breath is most apparent (chest, bellow or nose area). Then, follow the breath and visualize as it travels throughout the body before the out-breath. Be curious about the small details of your breath, such as whether it feels deep or superficial, tight or relaxed.
3. Visualize the journey of the breath. Notice the in-breath and then do a quick body scan, as if you are following the breath to the feet and fingers and then back to the lungs. Slowing down the breath may help this visualization.
4. At some point, you will notice your mind has wandered into thought. This is expected, so just notice the distraction and ask yourself if there are any thoughts of discontent or boredom. How might I feel right now if I weren’t wishing things to be different? Can I be present and grateful for just being here?
5. As your practice progresses, allow yourself to notice sensations in your body. This will help you understand where the feelings of boredom or unrest are coming from. Maybe thoughts will come up, or more body sensations or an inspiration. Keep going for as long as you can, following the breath and then noticing thoughts and sensations.
6. When your practice is complete, it may be inspiring to discuss the experience together, or journal or write a poem about the experience.
A note about adapting this practice for the very young: Observation of thoughts and following sensations through the body may be too much for the very young, so they can be encouraged to follow the breath with a hand on their belly and watch it inflate and deflate as a balloon. They can assign their breath-balloon a color and size, as well. While the rest of the group is discussing or journaling, children can draw.