Let's begin by taking a moment to settle your body into a comfortable position.
You may close your eyes or keep them slightly open with a soft focus,
Looking downward with your feet in front of you.
Allow your spine to lift and your shoulders to soften.
Today we will practice focused attention.
In Zen teachings they call this Jariki.
In yogic traditions they call it Drishti.
In both of these ancient traditions they say that to discover and sustains one true nature there must be stability of mind through the development of one's concentrative powers.
During this meditation you will focus on your breath.
Think of a metaphor of resting a snow globe or a jar of muddy water onto a table.
As we let it settle it naturally becomes more calm and clear.
The mind is similar.
As we focus attention on the breath the mind and body begin to relax,
Settle,
And become more clear and feel more free.
When the mind settles the body follows suit.
Go ahead and take in a full breath and very slowly release that breath out,
Observing your breathing.
Again another slow and deep breath in.
And when you're ready let that breath go as you notice how your breath flows in and out.
Now breathe naturally and attempt to make no effort to change your breathing in any way.
Simply notice how your body breathes.
Notice the rise and fall of your chest as the air passes in and out.
Bring your attention to a slow inhale and a slow exhale.
When your attention wanders as it will focus again on your breathing.
Notice if any thoughts arise but don't hold on to them.
Simply let the thoughts pass and bring your attention back to your breath.
Notice the stages of a complete breath cycle.
From the in-breath to the subtle pause and then the exhale.
And then the pause before taking another breath.
See the slight breaks in between each breath.
Feel the air entering through your nose.
See it in your mind's eye flowing through the nose and then down to your lungs.
Feel the lungs expand as they fill with air and relax again through the exhale.
As thoughts arise,
Simply allow them to pass and return your attention to your breathing.
Let's finish now with a full deep breath in and a long slow breath out.
Thank you for joining me today.
Thank you.
