Hello friends and welcome to your 10-minute Vipassana meditation practice.
Start by getting into a comfortable seated position.
Take a moment here to just settle into your seat,
Closing your eyes,
Letting your palms rest on your knees,
Rolling your shoulders back a few times,
Maybe even moving the hips around a bit,
Letting the body settle.
Close your eyes and just take this moment to bring attention to your breath.
So start by taking a deep inhale through your nose,
Filling up your stomach and your chest,
And then sigh it out.
Again,
Inhale through your nose,
Filling the body up,
And sigh.
One last time,
Inhale through your nose,
Fill your body up,
Hold for a moment at the top,
Just taking notice of that space in between your breaths,
And then sigh it out.
Now just breathe normally in and out of your nose,
Just taking notice of that natural flow of your breath,
The natural journey of the air as it comes in your nose,
Down your throat,
Expanding your lungs as you inhale,
And how as you exhale the lungs contract,
The air comes back up the throat and out of the nose.
And as you observe that flow,
What else do you notice in the body?
What else do you notice about the breath?
As you're here in this space,
Bring your attention to the area below your nose,
Right at the base of your nose,
And above your upper lip,
And just take notice of the sensation of the breath on that small area.
In this area,
We breathe in and out of our nose all day long,
And the breath always passes this area,
But we never really take notice of it.
At this time,
Just bringing your attention to that space and taking notice of how the breath feels as it passes that small space below the base of your nose and above your upper lip.
Just simply observing the breath there,
Not judging it,
Just observing how it feels.
As you're observing,
Just take notice of the temperature of the breath.
Maybe you notice when you exhale,
It's slightly warmer than when you inhale,
Because of your body heat warming up the breath.
Just simply observing the temperature of your breath.
As you observe this space below your nose,
Above your upper lip,
Maybe you notice that the air is stronger through one of your nostrils.
Just bringing awareness to that breath,
Taking notice of which side may be pushing more air out.
Simply observing it with love and compassion,
Bringing no judgments to the breath.
If your mind has wandered,
Just bring your attention back to that space below the base of your nose,
Above your upper lip.
Just bringing it back with love and compassion,
No judgment,
Just asking your attention to come back to that space very gently,
Very lovingly.
At this moment,
Maybe breathing a little bit deeper here,
Finding some depth in your breath and still keeping your attention on that area,
Just observing how that depth affects how the sensations on that area feel.
It's time now to bring some sensation back into the body as we close our 10-minute practice.
So just gently wiggle your fingers,
Roll your shoulders back a few times,
And when you're ready,
Slowly blinking your eyes open,
Taking notice of the present moment,
Taking notice how you feel in your body,
How you feel in this space.
Thank you so much for practicing with me today.
Hope to see you again soon.
