0:00 The Perseid meteor shower peaked last night, with over one hundred shooting stars per hour visible from dark-sky locations.0:21 In our last meditation together, we found a sense of nightfall calm by resting in gratitude.0:37 Tonight, we will carry that same gentle spirit into a simple awareness of the breath.0:51 So let’s begin.0:54 Find a position that feels comfortable for you.1:02 Lying down, perhaps, with your arms resting by your sides.1:12 Or sitting, with your spine tall but not rigid.1:20 There is nothing you need to do.1:26 Nowhere else you need to be.1:31 Simply allow your eyes to close, if they haven't already.1:41 And bring your awareness to your breath.1:48 Just noticing it.1:50 Noticing the natural rhythm of your breathing, right here, right now.2:02 There is no need to change it.2:08 No need to make it deeper, or slower.2:14 Simply observe it, just as it is.2:20 Feeling the air as it enters through your nostrils.2:29 Perhaps noticing its temperature.2:34 Cool on the way in.2:38 And slightly warmer on the way out.2:44 Following the journey of the breath.2:50 Down into your chest.2:54 Feeling the gentle rise and fall.2:59 Allowing your attention to rest there.3:06 On that simple, steady movement.3:11 Inhale.3:13 And exhale.3:14 Now, let your awareness travel down into your abdomen.3:24 Feeling the soft expansion as you breathe in.3:32 And the gentle release as you breathe out.3:39 Each breath is a wave of calm.3:44 Washing over you.3:47 Your mind will wander.3:51 That is what minds do.3:55 When you notice your thoughts have drifted… to the day that has passed… or to the day that is to come… simply acknowledge them.4:17 Without judgment.4:20 And then, gently… very gently… guide your awareness back.4:29 Back to the feeling of your breath.4:36 This simple anchor.4:39 Always here for you.4:42 Inhale.4:43 And exhale.4:45 Letting go of any effort.4:50 Allowing the breath to breathe itself.4:56 Feeling your body grow heavier.5:02 Softer.5:03 Sinking into the surface beneath you.5:09 Resting in this quiet space.5:14 This peaceful stillness.5:18 There is nothing left to do now, but rest.5:26 The day is complete.5:29 May your sleep be deep and your rest be peaceful.
