Breathing Meditation

Breathing Meditation – Basic Instructions

Sit in a stable, comfortable posture (chair or cushion), with the spine upright but not rigid.
Gently close your eyes or lower your gaze.
Bring your attention to the natural breath at one point (nostrils, chest, or abdomen).
Notice the in‑breath from beginning, middle, to end.
Notice the out‑breath from beginning, middle, to end.
Let the breath be natural – do not control or force it.
When the mind wanders, gently acknowledge where it went (thinking, hearing, feeling), then kindly return to the breath.
Continue in this way, breath after breath, cultivating patience and non‑judgment.

Suggested duration: