Zero In (For Beginners)

This meditation is ideal for those wanting to rebalance their awareness and increase their sense of presence. With all that's happening at the moment, this is more essential than ever. Suitable for beginners.

Transcript

Take a comfortable seat where you can be free from distractions.

Sit up tall with a neutral spine and let your arms hang naturally to promote relaxation in your shoulders.

Close your eyes and draw your attention to your breath.

Breathe evenly and quietly in and out through the nose.

Allow each exhale breath to be at least as long as each breath in.

Take in the big picture of what you're doing right now,

Just breathing,

Sitting,

Perhaps noticing yourself as if from the outside looking in.

See the whole shape of your body,

Its outer silhouette.

Feel the breath moving in and out.

Now,

Notice how the whole body moves with each breath in and each breath out.

The whole body is breathing.

Shoulders lift,

Chest expands,

Belly softens.

Take it all in,

The big picture of sitting and breathing.

Keep the attention of your mind on breath as it moves through the nose.

Cool air warming as it comes in,

Warm air cooling as it goes out.

Notice if one nostril is dominant over the other.

And now,

Zero in even further to one small area of the nose.

Notice the breath just as it moves in and out through the tip of the left nostril.

Stay present with this smaller area,

Holding the mind still,

There.

Now,

Can you go further?

With attention to the breath,

Can you zero in on a smaller area of sensation?

Wherever the focus of the mind is right now,

Stay with breath.

As you closely inspect sensation in this one small area of the nose,

The sensation of breath in,

Breath out.

The spaciousness,

The spaces between each tiny molecule that holds the structure of your nose,

The spaciousness of awareness itself and its infinite capabilities,

The spaciousness of your own mind.

Rest your mind in that spaciousness,

While at the same time,

Still aware of the breath.

All good?

You You