Welcome back to your meditation practice.
Today's practice is a Vipassana meditation technique,
Which means to see things as they really are.
It's one of India's most ancient techniques of meditation.
In this practice,
Simply become attuned to how you feel in your body and how you can allow your breath to move through the body evenly,
Equally,
Harmoniously.
I invite you to take a comfortable seated position.
The seated posture is the foundation of any meditation practice.
Return to this again and again.
So right here,
Right now,
On an inhale,
Elongate your spine.
Feel a lightness of being in the upper body while allowing the lower body to descend and root.
So on your exhale,
Allow the sitting bones to root downward.
Keep the chest broad and align your ears above your shoulders.
Keep the chin parallel to the ground and now close your eyes.
Rest your gaze at your brow point.
In the first stage of our Vipassana meditation,
You use counting to stay focused on the breath.
After the out breath,
You count one,
Then you breathe in and out and count two,
And so on up to ten.
So begin,
Inhale,
Draw the breath in through the nose,
Exhale through the nose,
Counting one,
And now continue on.
Draw the breath in through the nose with ease.
Release the breath through the nose with ease.
Being present with each breath cycle.
And once you've arrived at your tenth breath cycle,
Let go of counting,
Yet continue to stay connected with your breath and with your chosen meditation posture.
In the second stage,
You subtly shift where you breathe,
Counting before the in breath,
Anticipating the breath that is coming,
But still counting from one to ten.
So as you draw the breath in,
Counting one,
Inhaling through the nose,
And exhaling through the nose.
And again with your second cycle,
Continue on.
And again with your third cycle,
Continue on.
As you commit to counting your breath,
Keep the facial features relaxed,
The lower jaw relaxed,
Simply breathe.
And after your tenth breath cycle,
Let go of counting and simply be one with the breath and one with the body.
Now in the third stage of our Vipassana meditation,
Drop the counting and simply witness the breath as it comes in and goes out.
Let it begin.
And now for the final stage.
The focus of concentration narrows and sharpens.
So pay close attention to the subtle sensation on the tip of the nose where the breath first enters and last leaves the body.
Witness the subtle sensations at the very tip of the nose as you draw the breath in and release the breath out.
If any thoughts or feelings intrude,
Gently return your attention back to your breath.
And now give yourself the space to rest in the after effects.
Tranquility offers the meditation experience.
Rest in knowing that only constructive mental attitudes will prevail.
Feel that your body is enlivened by the super conscious forces.
Awaken to your harmonious flow with the universe.
Namaste.
