Welcome to our breath awareness meditation.
Settling into your position,
Getting nice and comfortable.
Letting your eyelids close down.
And taking a few deeper breaths.
Feeling your body relaxing with each exhale.
Just checking if your teeth are touching.
And if they are,
Placing your tongue at the roof of your mouth.
Taking a deep inhale and a long exhale and just relaxing your jaw.
Your mouth remains closed but your teeth should be slightly apart.
Letting your shoulders drop back.
Releasing any tension in your hands and feet.
Then connecting further with your breath.
Just observing how the air moves through your body.
Noticing any sensations or movements associated with the breath.
Maybe bringing your awareness to the tip of your nose.
Or observing air flows through your nostrils.
Noticing any movement around the shoulders,
Chest or belly.
Then beginning to count your breath.
Counting for how many seconds your inhale lasts and how many seconds your exhale lasts.
Now just adding this second or two to your exhale so it becomes longer than your inhale.
Continuing to breathe in a slow and steady manner.
Never to the point of any discomfort or tension.
Then just adding a short pause at the end of your exhale for another second or two.
Observing what is happening during that second or two pause.
Maybe observing your heart rate or your breath rate.
Now just adding a short pause at the end of your exhale.
Now adding in another pause this time at the top of your inhale.
So you're inhaling,
Pausing for two seconds,
Exhaling for a little longer than your inhale.
Then pausing for another two seconds before returning to your inhale.
Now just adding a short pause at the end of your inhale.
Now adding a short pause at the end of your inhale.
Now adding a short pause at the end of your inhale.
Now adding a short pause at the end of your inhale.
If this style of breathing feels comfortable,
You can add a second or two to your pauses or lengthen the inhale and exhale.
Always remembering to keep within your comfort zone,
Not causing the body any tension.
Now adding a short pause at the end of your inhale.
Now adding a short pause at the end of your inhale.
Now adding a short pause at the end of your inhale.
Now letting go of your breath,
Letting go of the counting and the rhythm and just returning to your natural breath.
As you observe your natural breath,
Noticing if there are any areas with noticeable movement and sensations that you can rest your attention on.
Again this could be at the tip of your nose or through your nostrils,
Your throat,
Your shoulders or chest or your belly,
Its rise and fall.
Wherever you can observe noticeable sensations associated with the breath,
Just resting your awareness there in a gentle lazy sloppy way.
Lazy enough that your mind will naturally wander away and when your mind has indeed wandered away,
There'll be a point of realization.
This will happen naturally and at that point you can decide to bring your awareness back to your anchor,
Back to your breath and start to settle down again.
Continuing this process of resting,
Roaming,
Realizing and returning for the next few minutes.
It really is this process of like practice.
You You You You You You Remembering thoughts are a completely natural and normal part of meditation We're not trying to suppress or stop our thoughts Just observing them with a gentle curiosity And then moving our awareness back to our breath You You You You You You You You Then over the next few breaths Listening to your environment again noticing the sands in your room or out in the streets You're preparing yourself to open your eyes and come ahead of the practice
