Hi,
It's Anna here.
Today we are going to meditate on breath.
Yes,
It's the most common way of meditation in all traditions.
There is a good reason for that.
It is the basis of life,
The first breath and the last.
Our life.
And although very simple.
It's never easy and there are innumerable ways of meditating or breath.
So get ready!
Find a comfortable seat.
With your back straight.
And just relax to begin with.
Notice where your body is.
Notice how you feel.
Relax.
In your belly,
In your chest,
Let the shoulders go down.
And relax.
Your face.
Now,
Notice your breath.
Be aware of the movement.
When you breathe in.
And when to breathe out.
Where do you experience your breath?
In the nose,
In your chest.
In your belly,
Have you been aware?
Of a double movement.
When you breathe in,
The breath goes down.
But something in your body is moving upwards.
And when you breathe out,
The breath goes out,
Upwards,
And something in your body goes downwards.
Are you aware of a pause between in and out breath?
Where is your awareness when you're talking?
Look at the breath.
From where are you watching it?
Usually it's from somewhere in your head.
Maybe behind your eyes.
Now.
.
.
Without thinking,
Just unhook from this place.
And let your awareness move downwards.
First,
To your throat,
Be aware of your throat from inside your throat.
Yeah,
Joel.
From inside your jaw.
Nick.
A chest,
Be aware.
Of a region around your heart.
The heart space.
Be aware of a breath in your heart space.
The movement that is going on.
Both up and down and sideways.
Expanding.
And contracting.
Be aware.
Of the whole body breathing.
Getting nourishment.
Can you feel your skin breathing?
Skin.
As something crows that you can go through.
Become aware.
Of a breath moving.
Both inside and outside you.
How far from your body can your breath go?
Are you aware of the breath moving both?
In front of your body and behind your body.
All the way around.
Have you noticed that you don't have to breathe?
It is a body.
That is breathing.
The only thing you do is being aware.
Of a breath moving.
Become aware of the space.
Where your breath moves.
In and out.
There is a certain pulse.
Moving around you.
And inside you.
Be aware of a movement.
Both inside and outside your body at the same time.
Be aware of a space around you.
How far?
From your body is your breath.
Reaching.
Just a little bit.
Or can it extend to a whole room?
Your breath awareness.
And now that you are outside your body.
Being aware of your breath.
Turn around and without opening your eyes,
Look at your body.
Be aware of your body.
Who is breathing?
Is it you?
Who is breathing.
Or are you brave,
Brave today?
Doesn't it feel like the whole universe is breathing with you?
When you become intensely aware of your breath.
And now Become aware of your physical body once again.
Feel your body sitting here.
Become aware of your feet,
Of your hands,
Shoulders,
Your belly.
And In your own time,
Start moving a little bit.
And let your chin go down to your chest.
And open your eyes.
Thank you.
