Hello,
My name is Amita Goel and welcome back to today's guided meditation session on awareness of breath.
So let's begin.
Sit in an erect and dignified posture with your head,
Neck and back straight if that is possible for you.
Hand resting on your lap or on your legs,
Feet flat on the floor or you could sit cross legged on the floor,
Whatever is possible for you.
Losing or lowering your eyes,
Whichever is most comfortable.
Adjust your body and get into a comfortable posture with a straight back.
Be alert yet relaxed,
Allowing your body to become still and fully present to yourself.
Be aware of your thoughts,
Thoughts of anticipation,
Thoughts about feelings,
Thoughts about the past,
Noticing your emotions,
Perhaps asking yourself,
How am I feeling right now?
Am I peaceful?
Am I worried?
Am I frustrated?
Just notice.
Now intentionally start paying attention to your body,
Sort of like dropping into the body for a few moments.
Notice how your body feels at this moment,
Not wanting to fix or change anything.
Choosing to respond instead of reacting to any of the impulses to stop,
Leave the room or engage the attention of others.
Keep noticing,
Allowing whatever you have noticed to move into the background and now placing your focus of attention on the direct sensations of the breath.
Not thinking about the breath,
But just feeling it.
Feeling the direct sensation of the breath as it comes into the body and leaves the body.
Just feel it without needing to change it,
Hold it or control it.
If you notice your mind attempting to shape the breath or to control it even in the smallest way,
Just notice this tendency and allow your breath to flow freely.
Noticing that with every inhalation,
The abdomen and the chest expand and with every exhalation,
The abdomen and the chest contract.
Notice the full cycle of breaths.
If you are not trying to do anything,
Neither are you trying to get anywhere.
You are just noticing the moment.
If your mind has started to wander off the breath,
Just notice where it went and with compassion and without criticism,
Bring it back gently and firmly back to this moment,
Back to this breath.
Be aware of any feelings and thoughts and bring the mind back to the breath.
If the mind leaves a hundred times in a few minutes,
Bring it back a hundred times with kindness and a lot of patience for yourself.
Know that you and everyone else are all very imperfect beings living in an imperfect world and that is okay.
Whenever you are ready,
Gently wiggle your fingers and toes.
Stretch your arms and legs and whenever you feel ready,
Come back to this room,
Opening your eyes.
Thank you for joining with me today.
Namaste.
