Welcome to the Gentle Breath Meditation.
In this meditation,
You'll harmonize your mind and your body with your breath,
Creating an inner peacefulness.
All that you'll need for this meditation session is a comfortable chair with your spine supported,
Or if you wish,
You may sit cross-legged on the floor,
Whichever is most comfortable for you.
Be sure to keep warm and in a space where you won't be disturbed for about 10 minutes.
You can do this meditation at any time during the day,
And for as long as you would like.
This is a simple meditation,
However at times the mind will wander away and get distracted.
When this happens,
We bring our awareness back to the breath with ease and grace.
If you wish to pause now to prepare your space,
Then do so now,
Otherwise,
Let's dive in to the calm of your gentle breath meditation.
Bring your awareness to the gentle breath as it moves in and out of your body.
This is your natural breath.
It's not forced.
It's gentle.
It flows in and out of your body.
As this air moves in and out of your body,
You will notice that it passes through the rim of the nostril.
Observe the breath as it moves in and out of the nostrils.
And as it does,
Observe how the skin around the rim of the nostril cools ever so slightly.
As the air brushes the moisture on the skin at the rim of the nostril,
There will be a slight cooling effect.
Observe the cooling skin around the rim of the nostril as the air moves in and out.
As the mind gets distracted and wanders away,
Bring it back to this single point.
As the air moves in and out through the rim of the nostril,
There is nothing for you to do,
Nowhere to go,
Nothing else to occupy your mind than observing the flow of air in and out through the rim of the nostrils,
Bringing the mind to the single point as your effortless gentle breath flows through the nostrils,
Slightly cooling the skin,
Keeping your attention on this single point as the air moves in and out.
As the mind drifts,
Bring it back to that single point,
The breath becomes gentle,
Subtle,
Quiet,
The air flows in and the air flows out,
It's not forced,
It's gentle,
Observing the cooling effect of that air on the skin of the rim of the nostril.
As the mind wanders,
Bring it back to the breath moving through the nostrils,
Gently attention on the one single point as the air moves in and out,
It flows in and it flows out,
The breath is gentle,
Effortless,
Slightly cooling the skin of the rim of the nostril.
As your mind drifts,
Bring it back to the single point on the rim of the nostril,
Letting the mind drift now,
Surrendering your meditation and allowing the mind to wander at will wherever it feels like going.
Breathing now for a few moments in your subtle state of awareness,
Feeling through the body calmness,
The ease and the gentleness of your inner being.
Take your time and when you're ready,
Slowly open your eyes.
Your meditation is now complete.
