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Good afternoon, welcome to 'Oat' Meditation.

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Today, let’s do a breathing awareness.

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This is not about breathing deeper.

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It’s not that you have better control.

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Just try to focus gently on your breathing.

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Now, find a comfortable position.

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Let the body be supported.

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Let your shoulders and face relax a little.

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Close your eyes gently if you like.

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You don't need to do anything at first.

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Just feel this breath come in.

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Feel this breath come out again.

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You can focus on the tip of your nose.

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It can also be placed on the chest.

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Or put it on the abdomen.

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Place it wherever you can feel your breath most easily.

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Very good.

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Now, just breathe with me.

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You don't need to rush it.

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You don't need to make it slower.

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When you breathe in, know that you are breathing in.

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When you breathe out, know that you are breathing out.

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It doesn’t matter if your mind wanders away.

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When you find out, come back.

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Come back with this breath.

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Breathe in.

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Breathe out.

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Feel the air passing through your body.

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Feel the breath come and go by itself.

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You don't need to prove your concentration.

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You don't need to make yourself quiet.

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Just once again, let go and breathe.

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In.

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Out.

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In.

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Out.

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Stay a few more breaths if you like.

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Let your breath flow naturally.

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In.

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Out.

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In.

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Out.

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Very good.

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Breathing doesn’t need to be special.

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It's just always there.

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And you can come back here again and again.

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Now, slowly open your eyes.

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This practice ends here. May you be free from all suffering and hardship, and see clearly that the five aggregates are empty.