Let the eyes close for this 15-minute centering meditation.
Let the eyes close.
At the end of it,
You'll hear this little bell.
Feel your feet on the ground or cross-legged,
However they are.
And again,
We're going to start with our 20 connected breaths.
Four cycles of five breaths each.
The first four breaths are fast and the fifth is long and deep for each cycle,
In and out through the nose,
Breathing up high into the chest.
I'm going to start.
Please go ahead and join in.
And now,
Just letting the breath come back to normal.
You will notice that your inner climate has changed.
Maybe feeling an influx of energy,
Vibrations throughout the body,
Heat,
Maybe even a little kitty,
Whatever it is,
Allow.
Now bring in your attention,
Awareness to your nostrils,
The area where your nose joins your upper lip,
Where a man has a moustache.
Using that area as your anchoring point.
This is the area that if your mind wanders,
You come back to.
And remember,
The mind attention is like a little puppy.
It will run off with any old master,
Any old thought.
Your job is to keep it on a tight leash.
To keep bringing it back.
Be gentle.
It has been used to running all over the shop.
Your job is to keep it on a tight leash at the area where your nose meets your upper lip.
And there,
You may be slowly beginning to discern some tinglings,
Some sensations,
Some maybe heat or vibrations,
Or you may even be able to feel your breath coming in,
Going out,
The outgoing breath touching your upper lip.
Whatever it is,
Just be mindful,
Be aware.
Keep your awareness anchored at the area where your nostrils meet the upper lip.
And as you're simply watching,
Without an opinion,
Without a judgement,
Without an expectation,
Just watching.
And keep it in mind that even numbness,
Even if you cannot feel anything there,
Is a sensation.
But you will notice that progressively you'll become more and more aware of your upper lip.
You begin to be more able to discern sensations,
Tinglings,
Vibrations.
Stay with those tinglings.
Stay with those vibrations.
Now,
In a moment,
I'm going to stop the talk and leave us for about 10 minutes to practice within ourselves.
Attention is an opportunity to practice inward what we will be able to do outwardly,
To center,
To anchor within the self.
Lastly,
Anytime you notice that the mind,
Your puppy,
Attention has run off with a thought or a story,
Simply bring it back while maintaining this impartial attitude.
I will sound the bell.
And you'll hear the spell again at the end.
Sane.
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