The mindfulness of breathing meditation with spaciousness.
Let's begin by getting seated comfortably,
Shoulders relax,
And allow your eyes to close.
We begin by focusing on the breath.
Inhale relaxation,
Exhale tension.
Inhale relaxation,
Exhale tension.
Do that a couple of more times with deeper breaths.
Inhale fully,
Exhale slowly.
Now let go of the control of your breath and allow your breathing in your body to find its own rhythm.
When you feel ready,
Open up your awareness for your entire body.
Feeling your whole body sitting here,
Breathing.
Now expand your awareness to the room that you're in,
Including other people or pets that may be with you.
Not interacting,
Not analyzing or judging.
Just being aware of yourself where you're seated in the room.
If you feel your mind wandering off,
Just bring it back.
You can start back at the breath.
Now open your awareness to include a large blue sky from horizon to horizon.
You can imagine it over where you are staying right now,
Or if you feel ready,
You can picture yourself in an open meadow with the sky above you.
You want your awareness to be as open and vast as the sky.
Just as clouds will wander across the sky from time to time,
Including storm crowds that might be angry or upset or symbolize any emotions.
The sky is as it is,
And the clouds go by,
Observed but not interacted with.
They can seem to demand our attention,
But just as the sky holds every cloud and every storm with ease,
Our spacious awareness can hold all of our experiences with ease.
Just rest in your spacious awareness and let everything be.
Be the sky,
Not the clouds.
Breathe in,
Breathe out,
Allowing yourself to just be as you are in this moment.
Breathe in,
Breathe out,
Allowing yourself to just be as you are in this moment.
Breathe in,
Breathe out,
Allowing yourself to just be as you are in this moment.
When you are ready,
Bring yourself back to where you're seated,
Your presence in the room you're in,
And when you like,
Open your eyes.
