Sit comfortably in a quiet place.
Where you can be free from distraction.
Choose a posture that promotes a long neutral spine.
Even if you are laying down.
If you are seated,
Set your chin in a neutral position.
So the back of your neck stays long.
Drop your shoulders from your ears.
And soften your belly.
Close your eyes or gaze low at the ground ahead of you.
Turn your attention and awareness inwards towards your breath.
Now without trying to change anything.
Simply notice how you are breathing right now.
Is the breath moving through your nose or your mouth?
Describe the rhythm and depth of the breath.
Notice if there is a difference between the breath in and the breath out.
How does the breath feel as it moves through your body?
Where in your body do you notice the breath?
Now as you focus inward towards your breath,
Your body,
Notice also your mind.
How might the breath as it is right now relate to your mind as it is right now?
Just notice.
Without judgement,
Just notice.
And now if you haven't already,
Close your lips.
And begin to breathe in and out through your nose.
Without making any drastic changes,
Stay in comfortable without forcing or pushing or straining.
With as much ease as possible,
Use a short count to even out the breath.
Inhale 1,
2,
3.
Exhale 1,
2,
3.
Match the exhale breath to the length of the inhale breath.
Equal breathing.
In and out through the nose.
Breathe as naturally as possible but equally,
No need to push the length of the breath in.
Just match your easy breath out with the length of the breath in.
Now let the quality of your breath reflect all of the qualities you would like to see in your mind.
Patient,
Easy,
Spacious and calm.
Inhale 1,
2,
3.
Exhale 1,
2,
3.
Now without making any big changes,
Stay in comfortable without forcing or pushing or straining.
Extend the exhale breath to 4.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Just spend a little more time on breath out than you do on breath in.
Breath in still long,
Still easy,
Patient and calm,
Breath out just a little longer.
With each longer breath out,
Release any unnecessary energy in the mind.
Inhale 1,
2,
3.
Exhale 1,
2,
3,
4.
Inhale into 3,
Exhale into 4.
Now with each longer breath out,
Release any unnecessary energy in the mind.
How does the quality of breath reflect the mind right now?
Still breathing comfortably without forcing,
Pushing or straining,
With as much ease as possible.
1,
2,
3,
4,
5.
Easy breath in,
Longer breath out.
With each longer breath out,
Letting go of excess energy in the mind.
Inhale to 3,
Exhale to 5.
And as you watch the breath,
Notice the mind.
Notice how the quality of the mind is reflected in the breath.
Notice how the breath reflects the quality of mind.
Breath and mind.
Neither one comes first.
Change either one and you change the other.
Inhale to 3,
Exhale to 5.
Letting go of excess energy in the mind,
With each long breath out.
Inhale to 3,
Exhale to 5.
And as you watch the breath,
Notice the mind.
2,
3,
4,
5.
And as you watch the breath,
Notice the mind.
3,
4,
5.
And as you watch the breath,
Notice the mind.
3,
4,
5.
And as you watch the breath,
Notice the mind.
3,
4,
5.
And as you watch the breath,
Notice the mind.
3,
4,
5.
And as you watch the breath,
Notice the mind.
4,
5,
6.
And as you watch the breath,
Notice the mind.
5,
6,
7,
8.
And as you watch the breath,
Notice the mind.
6,
7,
8.
And as you watch the breath,
Notice the mind.
7,
8,
9.
And as you watch the breath,
Notice the mind.
8,
9,
10.
And as you watch the breath,
Notice the mind.
9,
10,
11.
And as you watch the breath,
Notice the mind.
10,
11,
12.
And as you watch the breath,
Notice the mind.
12,
13,
14.
And as you watch the breath,
Notice the mind.
13,
14,
15.
And as you watch the breath,
Notice the mind.
14,
15,
16.
And as you watch the breath,
Notice the mind.
15,
16,
17.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
And as you watch the breath,
Notice the mind.
