Hello everyone.
My name is Harrison.
Welcome to this beginner meditation for practicing presence.
Find a comfortable position,
Either seated with your back straight,
Feet flat on the floor,
Or lying down.
Allow yourself to settle into stillness.
Relax your shoulders.
Let them drop away from your ears.
Release any tightness in your jaw.
Soften your face and close your eyes.
Become aware of your breath.
Take a deep breath in through your nose,
Feeling the air fill your belly.
Now moving it up into the chest.
Exhale slowly,
Letting the air leave gently through your mouth.
With each breath,
Let yourself sink deeper into relaxation.
Allow any tension,
Thoughts,
Or distractions to dissolve as you become fully present in this moment.
Today our practice is about reaching a state of pure awareness.
A place beyond thoughts,
Beyond time,
And beyond the familiar pathways of the mind.
As we move through the breath work and meditation,
Gently remind yourself to simply observe your thoughts without attachment.
Bringing your awareness back to the quiet darkness behind your closed eyes.
We will begin by doing 20 breaths in and out through the mouth.
Breathing into the belly,
Into the chest,
And then exhaling the breath out.
After 20 of these breaths,
We will do a deep,
Deep inhale and hold for 30 seconds,
Withholding the breath to center the mind.
We will begin in 3,
2,
1.
Continue breathing in this rhythmic pattern,
Falling into your body,
Feeling the energy from your breath move throughout you.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
3,
2,
1.
Deep inhale through the mouth.
Holding for 30 seconds.
With each moment of this hold,
Feel your mind centering,
Your body calming.
We will om the breath out in 3,
2,
1.
Om.
Now,
We drop into the role of the observer,
Becoming no one,
Nowhere being.
Let go of any effort to breathe in a certain way.
Allow your body to settle into its natural rhythm.
Your task now is to do nothing.
Simply be aware of the darkness behind your closed eyes.
In this darkness,
Let yourself dissolve into pure awareness.
Thoughts may drift in when they do.
Do not follow them.
Observe them as they arise.
Gently acknowledge their presence and release them.
Guide your attention back to the quiet,
To the silence.
Each time you notice a thought,
Remind yourself to step back,
Become the observer.
Continue bringing your focus back to the stillness,
To the quiet space of nothingness.
Begin bringing your awareness back to your physical body.
We are going to begin our second round of 20 deep breaths.
Breathing into the belly,
The chest,
And then exhaling the breath out.
In 3,
2,
1.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
Belly,
Chest,
Out.
See the darkness behind your eyelids.
Allow yourself to fully rest in the space of nothingness.
When thoughts enter,
Observe them from a distance,
Without detaching or following.
Just let them go,
As if they're passing clouds,
And return to the awareness of stillness,
Of pure presence.
When you're ready,
Bring gentle awareness back to your physical body.
Feel the ground beneath you.
Feel the weights of your body where you sit or lie.
Wiggle your fingers and toes softly.
Take a few deep breaths,
As you prepare to bring your awareness back to your physical body.
Take a few deep breaths,
As you prepare to bring your awareness fully back to the present.
Slowly open your eyes,
Taking this calm awareness with you.
Notice any changes in how you feel.
Take a moment to reflect on this peace.
Know you can return to it,
At any time.
