Welcome to beginning meditation.
Find a comfortable position.
Allow your spine to be straight so that you get a full breath.
And the eyes closed.
Take a nice deep inhale all the way into your lower belly.
And exhale out through the legs and feet.
Exhaling longer than you inhale.
And breathe.
Now let's do two more of those.
Inhale deeply into your lower belly.
Exhaling out longer than you inhale.
And breathe.
One more deep cleansing breath all the way into the lower abs.
Exhaling out through the legs and feet.
Exhaling all the way down.
And on your next inhale,
Inhale into your heart space,
The center of your chest,
The heart chakra.
Breathing into and out from the heart.
Feel your energy here,
Your essence.
Feel it within your heart and breathe.
Acknowledge your presence here today.
Feel it.
Remember your spirit here today.
And that the words spirit and breath are the same in Hebrew,
Greek,
And Latin.
And breathe.
And on your next inhale,
I want you to bring your awareness to your breath.
And as you inhale,
Focus on the sensation of the air.
And where you feel it as you inhale and where you feel it as you exhale.
It may be right inside the nose or outside of it.
Wherever you feel it is fine.
Focus on the sensation of the air and where you feel it as you inhale and as you exhale.
And breathe.
Focusing on the sensation of the breath in Anapana and nothing else takes you out of the conscious monkey mind and deeper within.
Remain focused on the breath and breathe.
You are like a door man,
Completely aware of every incoming and every outgoing breath.
Remain focused on the breath and breathe.
If a thought distracts you,
Simply take a deeper inhale and refocus on the sensation of the breath.
Feel the energy of the breath as it flows in and as it flows out.
Focusing on the one pointedness of the breath in Anapana takes you out of fight,
Flight,
Or freeze and stabilizes the body physiologically.
Remain focused on the breath and breathe.
In Anapana,
The mind bows down to the breath and you are pure awareness,
Completely aware of every incoming breath.
And every outgoing breath.
Remain focused on the sensation of the breath and breathe.
Feel the energy of the breath as it flows in and as it flows out.
If you find yourself distracted by a thought,
Simply acknowledge it and let it go like a cloud floating by and refocus on the breath and breathe.
Tune in to natural breath,
If the breath is long,
It is long.
If the breath is short,
It is short.
Remain focused on the breath and breathe.
And on your next exhale,
Allow that energy to go.
Breathe in until you feel the need to breathe out and just sit.
Allowing this meditation to integrate,
Knowing that you can always return to the breath whenever needed.
Thank you for your time here today.
Practice Anapana daily and grow your ability for concentration,
Insight,
And inner peace.
