A Breathing Meditation Script

I recently started teaching meditation at Harvard Business School as a part of a program geared towards supporting the well being of the school’s faculty assistants.  For the first week, I taught a very straight forward meditation.  The class focused specifically on breathing, offering long pauses between cues for the silence to set in.

Getting started

Find a comfortable seat.  Draw your attention to your breath.

Nothing that you’re breathing.  No need to change it.  Just notice.

Let your breath become an anchor during this practice.

Remind yourself.  I inhale.  I exhale.

Your breath is a tool to support you in witnessing your mind.

Thoughts will happen.  I inhale.  I exhale.  Choose to witness them like the moving pictures of a film.

I inhale. I exhale.

If you feel sleepy, notice your inhale, feel the natural tension filling up creates.

If you find the hamster wheel of the mind too alluring, too pulling, notice your exhale.  Feel the natural softening, the natural release, emptying your lungs creates.

I inhale. I exhale.
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I inhale. I exhale.

(5-10 minutes of silence)

Coming back

I inhale.  Take a full breath in.  Use your breath in to feel your way back into your body.

I exhale.  Open up your mouth and clear it away.

Breathe in fully.  Breathe out completely.  In.  Out.  Allow the natural rise and fall of your breathing to bring you back to the room.

Slowly open your eyes.

—-

Before I started teaching meditation at HBS, I would teach somewhere between 5 and 10 minutes total, usually as a part of a longer yoga class.  I can’t recall ever writing out a script.  This is the first one.

I hope you enjoy it.  I’ll share more as I create them.