Meditation

take a deep breath
inhale through your nose
as full as you can
hold it, hold it
study your fullness
the tingles in your fingers
the gentle uncomfortableness of your chest
as the air longs for release
exhale slowly
through your mouth
repeat
now let your breath return to a normal rhythm
pay attention to the feel of the air
as it enters
and exits
your
nose
mouth
lungs
the warmth against the back of your lips
now smile
feel happiness
spread just to the corners of your mouth
mostly on the inside of your mouth
and inside your body
notice any feelings
pay attention to how they feel
are the sensations intense?
enticing?
stabbing?
aching?
study emotions and as they become
less intense
let your mind return to your breath
the gentle inflow and outflow
thoughts will come
you cannot stop thoughts
just be aware when thoughts arise
give them notice, as you did feelings
‘a thought’ ‘I am thoughtful’
if and when you find yourself drawn into a thought
just bring your attention back to
your breath