In this short meditation,
We are going to adopt a practice known as Anapanasati.
It is a Buddhist meditation technique in which we invite in awareness of breath.
This is a beautiful practice to begin meditation with as it invites tranquility of mind.
It is a wonderful precursor to Vipassana or insight meditation in which we bring in aspects of the mind.
The goal of true insight into the nature of reality,
Into the nature of self.
So I invite you to bring awareness to that small triangular patch of skin right above the upper lip.
And for this Anapanasati meditation,
We will focus on the raw sensations of hot and cold as the air moves in and out of the nostrils.
I invite you to do your best to release any imagery or conceptualization of breath or of the word breath or of the concept of breath.
And simply focus on the feeling of hot or cold of the air as it moves in and out of the body.
Taking a few long deep breaths to prepare,
Allowing the shoulder,
Face,
Palms and feet to remain soft.
Eyes are relaxed.
Brows are relaxed.
And the jaw has released.
And if it feels safe for you,
You can allow the eyes to flutter closed if they're not already.
And withdraw your attention from the external environment as you bring it into your internal environment,
To your internal experience of breath.
Know that the mind will wander as it likes to into the future and into the past.
And when you feel a notice that you have been distracted or your mind has wandered,
Just note where it goes simply and playfully.
Just a sense of curious inspection,
And then return it to awareness of breath.
Begin to make friends with the silence.
Begin to make friends with your body.
Begin to make friends with your mind.
As your focus softens,
It holds firm around these sensations of breath.
In and out of the body.
This pulsation,
This rhythm,
This cycle.
Air flowing into the nostrils and air flowing out.
This practice of Anapanasati.
Taking just about 30 more seconds of this breath awareness before moving into the rest of your day.
This is known as a tranquility meditation.
Can you invite in the sense of ease and calm.
Just like water very early in the morning.
Serene Lake.
Just the softness of movement of the water molecules.
Allowing the waves of your mind to be soft and calm like the waves of water.
Taking a final inhalation through the nose,
Fill up.
See if you can part the lips and allow a gentle sigh to escape from the body.
When you're ready,
You can flutter open the eyes,
Let the light in,
And have a beautiful rest of your day.
Thank you for meditating with me.
