This is a simple breath and body awareness meditation,
A practice that is central to any meditation as well as to our work in Buddhist recovery.
And the root of our practice in meditation is simply the breath itself,
The inhalations,
The exhalations,
With a sense of sati,
Or a bare receptive attention,
Which opens us to a full engagement in our experience.
This engagement is an expression of how we meet the request of practice,
Which is to look at our lives and to see what helps us to nurture our awareness.
Before we begin,
Take a moment to find your meditation posture.
If you're seated in a chair,
I encourage you to put both feet flat on the floor.
Sit with your back straight but not rigid,
Upright.
Your eyes can be closed or gently cast down.
Let your hands relax in your lap.
Take a couple of good deep breaths.
Feel yourself begin to root into your meditation posture.
Be aware of the muscles in your face,
Around your eyes,
Your jaws,
The root of your tongue.
Feel any tension there,
And with each breath,
Allow that tension begin to soften and to fade.
Bring that same attention to your shoulders,
Your arms,
And your hands.
Feel the contact of your body with your seat,
Your feet on the floor.
Feel yourself stable in space.
Be aware of the muscles in your body.
Allow a sense of mindfulness to develop.
Feel it rising and greet it like an old friend.
Let it surround you,
Infuse you with an awareness of yourself,
Your environment.
And as your sense of awareness rises,
Turn it toward your breath.
Be mindful of each breath,
The inhalation,
The exhalation.
Come to know the nature of your breathing.
Remember that your breath is your closest ally,
Your closest friend,
Something available to you at all times.
In meditation,
Your breath does not need to be any certain way,
Doesn't need to be long or short,
Deep.
It only needs to be your own,
Your breath in this moment.
As your mindfulness of your breath deepens,
Bring attention to your diaphragm and your abdomen.
Feel it expand as you inhale and contract as you exhale.
Engaging your diaphragm and conscious breathing allows you to fill your lungs more fully.
Continue to breathe with awareness of your diaphragm,
Mindful of the shape of each breath.
Let it surround you with an awareness of your breath.
Let it surround you with an awareness of your breath.
And as your mindful field of awareness deepens,
Extend it now to your whole body.
Let it diffuse through each part of you.
You might bring mindfulness to individual sections of your body,
Your hands,
Your torso,
Your legs.
If this helps you.
But with each breath,
Feel that awareness fill all of you.
Alive in space,
A union of breath and body.
Imagine a Const soared total of one hundred,
Ten hundred thousand Luke walking in theear of Briefer.
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A practice with real benefit.
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