TERRIFYING einem踐 ist O er teh ha Welcome and greetings.
My name is Tony Sacordy and this is a breath awareness meditation.
Please find your position.
If you are sitting on a chair,
Make sure your feet are flat on the floor and let your hands gently rest on your lap with the palms facing up if that is comfortable for you or facing down.
Keep your spine relatively straight without forcing anything and your head should be slightly tilted as if you were looking at the floor five feet in front of you.
Take some time to adjust the position,
Make it comfortable,
Stable and alert.
Let your shoulders drop towards the floor.
Relax your body and gently,
Slowly close your eyes.
Now let's take a few deeper breaths in.
Inhale slowly,
Gently through your nose if possible all the way into your belly.
And then slowly,
Gently exhale through your nose all the air out.
Again inhale,
Gently,
Slowly all the way into your belly.
And slowly,
Gently exhale all the air out.
Do it again three times on your own.
And when you are done,
Come back to your normal breath.
Let your body do the breathing for you.
Now let's make a resolve for the meditation to come into it with an empty cup,
With no expectations,
With a beginner's mind.
I invite you also to make the resolve that your focus is going to be a gentle focus,
Graceful,
Intentional,
But not forced.
Even during the meditation,
There is no right or wrong,
There is no judgment,
Only the present unfolding itself moment by moment.
Finally,
Inevitably there will be thoughts coming in,
Trying to take your attention away,
And that's perfectly normal.
When you find yourself wandering in your thoughts,
Simply come back to your breathing,
To your focus in the present moment.
Now observe the movement of your belly as you are breathing.
Feel the movement of your belly rising up and down as a result of your breathing.
Feel the movement of your belly rising up and down as you inhale and you exhale.
Feel the rhythm of your belly as it rises up and down,
And keeping your attention on your belly as it rises up and down.
Listen to the sound of your breath,
Listen to the air coming in as you inhale and the sound going out as you exhale.
Do not change your breath,
Let it be natural.
Simply listen to the sound of your breath as your belly is moving up and down.
Feel the rhythm of your breath,
The movement as your belly is rising up and down,
And the sound of your breath.
Look small waves on the beach,
On the calm day at the ocean.
Simply listen to it and see if you can notice that little break between the inhale and the exhale,
And then again between the exhale and the inhale.
There is a little space where there are no sounds.
A fraction of a second between the inhale and the exhale,
And then again between the exhale and the inhale when there are no actions,
No sound,
No movement.
Keeping your attention to that little space in time where nothing is happening.
If you find yourself in an inner conversation or wandering in your thoughts,
Simply come back to your focus,
To your breathing,
And observe that little space between the inhale and the exhale,
And then between the exhale and the inhale where there are no sounds,
No actions,
No movements.
Now bring your attention to your chest as it is rising up and down as a result of your breathing.
Let go of the space of the sound.
Simply focus on the movement of your chest rising up and down as a result of your breathing.
And register the sensations at the center of your chest.
Now take a few deeper breaths.
Feel your feet on the floor,
Your hands on your lap.
Wiggle your toes,
Your fingers.
You can stretch if you feel like it.
And when you are ready,
Gently,
Slowly open your eyes.
