Focus detention meditation,
Finding a comfortable position,
Allowing your body to settle.
Settling the muddy pool of the mind.
Feeling a wave of relaxation through the body.
Deepening into presence with every exhale breath.
Inclining the mind inwards as you drop beyond thoughts.
Raining in all those scattered thoughts to settle into the body.
Deepening into your being with the body beyond the thinking mind.
And using the exhale breath to let go of anything that is not here.
How is your body responding to breathing?
How can you feel the breath move through your body?
Whereabouts can you feel the body breathing?
Just taking some moments to really observe.
How do you know the body is breathing?
What are the sensations of breathing?
Can you feel the breath at the belly?
The sensation of the rise and the fall of the belly?
Can you feel the sensation of the breath at the ribs?
The expansion and contraction at the ribs?
Can you feel the sensation of the breath at the chest?
The rise and the fall of the chest?
Or can you feel the wave of the breath as it passes through the whole body?
Tuning and sensing in to the breath as you breathe in,
Specifically focusing on the inhale breath.
Paying extra attention to the inhale breath.
Can you create some spaciousness as you inhale?
Perhaps just lifting the spine.
Feeling the sensation of expansion,
Of connection.
And now can you specifically focus on the exhale breath?
The softening,
The resting,
A sense of slight contraction.
Just the exhale breath,
Just focusing on the exhale breath.
And now shifting focus to the turn of the breath as the inhale moves into the exhale,
Specifically at that moment.
The inhale turning into the exhale.
And now specifically focusing on the exhale breath turning into the inhale.
And now can you stay with the full cycle of the breath?
The continuous cycle of the breath.
And where can you feel the breath in its cycle moving through the body?
Which part of the body is the strongest for you?
The most distinctive of where you can feel the breath.
Can you hold your focus there and become one with the breath?
Be the breath.
Feeling into the rhythm,
Just like waves on an ocean,
The rise and the fall of the waves.
Being at one with the breath.
Just allowing yourself to flow with the natural breathing sensations.
Not looking to change the way that you breathe,
But rather flow with the breath.
Feeling in to the way the breath breathes.
Feeling into your body.
The primary focus of your attention being the breath.
Just bringing your attention back when you notice your mind has wandered.
At this moment,
It is mindfulness.
Feeling into the breath breathing.
The breath breathing the body.
Picking up the sensations.
Perhaps there is that sense of openness and spaciousness with the inhale breath.
And as you move into the exhale breath,
There is a sense of rest,
Of letting go and letting be.
Riding the wave of the breath.
And now expanding your awareness to the whole body,
To the sounds around you,
To the space that you're sitting for this meditation.
Becoming more in tune.
Connecting to your environment,
Your space.
As I bring this meditation to a close with the sound of the bells.
