Breath Awareness Meditation

Find a comfortable seated position. You may sit on a cushion, chair, or wherever you can maintain an upright but relaxed posture.

Close your eyes or soften your gaze downward. Take three deep breaths to settle in.

Now, allow your breathing to return to its natural rhythm. Don't try to control it—simply observe.

Direct your attention to the sensation of breathing. You might notice the breath at the nostrils, the rise and fall of the chest, or the expansion of the belly.

Choose one area and gently rest your attention there. When you notice your mind has wandered—and it will—simply acknowledge this without judgment and return to the breath.

Each time you notice distraction and return, you are strengthening your capacity for presence. This is the practice.