Hello,
My name is Antonio Bolden and I thank you for joining me for this meditation.
I call this Compassionate Breath.
So let's begin by allowing ourselves to settle into our space.
Whether you have your legs crossed,
Sitting on a meditation pillow,
Sitting in a chair with your legs down on the floor.
So begin to settle into your space however you choose.
Begin some prior stretching in,
Even within your toes and fingers.
Simply sit.
Once you feel settled,
Just begin to gaze towards the ground ahead of you.
Finding a spot that just tends to capture your attention,
Maybe even a small spot.
Continue to focus on the spot and allow even a slight gaze.
Let your eyes slowly squint.
You feel comfortable?
Allow yourself to close your eyes and if not,
Continue to gaze at the spot on the floor.
Let us begin to bring attention towards our breath,
Anchoring into this moment.
We're going to take two deep breaths.
First time,
Let us inhale deeply,
Fully expanding our stomach and then exhale,
Completely ending our stomach.
When you feel the impulse to inhale one more time,
Just inhale again,
Fully expanding the stomach,
Feeling it full of air,
And exhaling,
Completely emptying the stomach.
Once your stomach is empty,
Just begin to breathe normally.
You'll see what you become aware of as you experience your breath,
Whether it feels light,
Heavy,
Deep or shallow,
Any experience is welcome.
Only notice what arises as you experience your breath.
Any sensation or feeling that arises,
Try not to judge.
You simply want to be observing it as it comes and goes.
Try not to get tangled with any sensation or feeling.
Now just begin to do a slight body scan from your head to your toes,
Just becoming aware of any physical sensations or feelings in your present moment.
Just again not judging,
But noticing your body in its present state.
Allow your awareness to welcome both the comfortable experiences as well as the uncomfortable.
Naturally,
In human experience,
We may have discomfort.
It tends to grab our attention and keep our attention.
Knowing this,
We tend to respond by avoiding or running.
This time,
If there is any discomfort that has arisen in your awareness,
Allow yourself to curiously analyze the discomfort,
Becoming aware of the size or even the severity of what is present.
Attempt to measure the discomfort,
Noticing the perimeter,
How big the sensation is experienced.
Sometimes we begin to think that our pain severity or the circumference or area that we experience pain is much larger than what it actually is.
Once you've gained awareness of both the comfortable and or uncomfortable sensations or feelings in the present body,
Return your attention back to your breath.
Knowing normally,
Just focusing on the inhale and the exhale.
Knowing naturally that we have pain grab our attention.
Allow yourself to make room for both the pain and your breath.
If it's not pain,
Any sort of discomfort.
If there's any feeling,
An impulse,
We distance ourselves or avoid or even move away from the pain,
Then it's okay.
It's a natural response.
And at any point if it becomes too severe,
Attempt to bring all your concentration to your breath.
Right now,
Let us allow space for both our breath and our discomfort as well as our comfort.
As we allow room for both experiences in the present moment,
Begin to introduce your breath towards the area of discomfort.
In this way,
Speak in to breathe in and as you breathe in,
You may visualize your breath and your body traveling towards this area,
Wherever it is in your body.
And then also exhale.
Begin to allow your breath to travel towards this discomfort and notice the presence and sensation to feelings,
Become aware of the severity of the discomfort,
Discomfort and sensation that's okay too.
Continue this for a few breaths.
Air is compassionate and friendly,
It does not choose between good or bad,
It is simply air.
Providing us what we need,
Not having any ill intention,
Is one element that we use in our body.
But when allowed,
Its compassion can alter our experience with our discomfort.
Continue to introduce your breath towards this area,
Breathing in,
Towards the area of focus and breathing out.
Continue to remember that all experiences are welcome.
Begin to notice the severity of the discomfort,
If there is any change or constant,
As well as the travel of the breath.
At this time,
Just regain your attention,
Practice solely on your breath,
Continue to breathe normally.
At this time,
We're going to take one more deep inhale,
Completely expanding your stomach and exhaling with a full contraction.
When you're feeling close to,
Just breathe,
Or inhale regularly.
When you're already,
Allow yourself to open your eyes slowly,
Welcoming back the stimulus or the light or even the experience of the room.
Additional help with this can be by simply moving your fingers and toes,
Stretching the smaller areas,
Slowly opening your eyes.
As your eyes are open,
You can allow yourself to take a big stretch into this moment.
As you go forward through the day,
Know that any discomfort or even comfort can be introduced to your breath.
And as compassionate the breath is towards our human experience,
May you allow or attempt to be the same towards yourself and others.
I wish you a wonderful day.
Thank you again.
