This is a 10 minute pocket of peace where we practice being ape.
Knowing the concept of ape is not a prerequisite but you can learn about it at happyape.
Dk Having found a posture that is stable and comfortable,
Gently close your eyes and connect with your body.
Allow yourself to land here and now.
Let go of doing,
Let go of judgement,
Let go of attachment.
Instead accept reality as it is.
Practice being open minded,
Being the observer.
And for now just allow yourself to be guided through this meditation.
Focus on where you are right now.
For a moment just allow yourself to rest in the awareness of your body.
If you feel any obvious areas of tension you can soften them.
Let the eyes and face be soft,
Relax your jaw,
Let your shoulders drop and let your hands rest easily.
Also relax your belly.
And as you do feel how the abdomen expands and contracts with each breath.
If you need to calm the mind down for this meditation you may start by taking a few very deep breaths.
In through the nose,
Hold for a while,
Feel the tension in your body and then as you exhale let go.
Now allow your breath to return to its natural rhythm.
Notice how you breathe,
Notice the rhythmic waves.
Now notice how the breath feels.
You may feel it in or around the nose.
You may feel the air passing,
Slightly colder on the in breath,
Slightly warmer on the out breath.
You may feel it in the chest as it moves in and out.
You may feel it in your stomach as it expands and contracts.
Focusing on the breath is our beginning.
It is a way of connecting the body and mind in the present.
If you need to you may take a few deeper breaths and feel where in the body the breath is most apparent to you.
Even if the breath is quite soft,
See if your mind can become soft and attentive and notice the coolness or warmth,
The tingling,
The movement or vibration,
The expansion and contraction.
Notice whatever you can of the breath,
Physically sense it and rest your attention.
As you feel each breath let there be a sense of relaxation.
Be present and alert and at the same time feel an ease as you rest in the sensation of the breath.
After some breaths you may notice that your mind has wandered.
Often a thought or feeling or sensation will come and carry you away.
As soon as you notice this wave acknowledge it and let go easily and softly to feel the breath again.
After a few breaths your mind may wander again and again when you notice softly bring your attention back to the breath.
No judgment,
No evaluation.
Just back to the breath.
Practice patiently and persistently,
Slowly centering yourself in breathing.
Now we will practice in silence for three minutes at which time there will be a bell.
Stay with the sensation of the breath wherever it is most apparent to you.
Stay focused on that one area either around your nose,
In the chest or in the belly.
The breath is our anchor in calming and focusing our mind.
Come back to it again and again.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
Now we will practice in silence for three minutes.
