The breathing is the first thing we do when we leave the safety and comfort of our mother's womb and it's the last thing we do before we pass.
It's also the simplest object of meditation and it's been practiced probably for thousands of years and that's what we'll do today.
So if you haven't already,
Allow the eyes to gently close,
The back to be straight without tension and the body to just settle around the upright spine.
Ajahn Chah suggests we say to ourselves,
Setting our intention,
Now I will let go of all my cares and burdens.
It allows our mind to relax,
Just letting go of all concerns for the time being.
And now we fix our attention on our breath and then just simply breathe in and breathe out.
When we're developing awareness of our breath,
We don't intentionally take a long breath or a short breath.
We don't make our breathing strong or weak.
We just let it flow normally and naturally.
Mindfulness and self-awareness arising from the mind.
This mindfulness will know the in-breath,
And know the out-breath.
Be at ease.
Don't think about anything.
All you have to do is fix your attention on breathing in and breathing out.
You have nothing else to do but to keep your mind in this in-breath and this out-breath.
That's all.
Now let your attention get a little more focused.
Be aware that the beginning of the breath is noticed at the tip of your nose,
The middle,
The heart,
The end of the in-breath,
The abdomen,
And that's simply the reverse when exhaling.
Focusing the attention on these three points will relieve all worries.
So don't think of anything else.
Just keep your attention on the breath.
Perhaps other thoughts will enter the mind,
But don't be concerned.
Just take up breathing again as your object of attention.
Remembering the tip of the nose,
The heart,
And the belly.
This is where peace lives,
Where calmness is,
And just being with the breath.
And this body.
The mind may get caught up in judging and investigating its moods,
But just leave that in the background.
Just simply continue to practice.
Constantly aware,
Mindful of the beginning,
The middle,
And the end of each breath.
You can pay attention to it in its physical space,
Or you can name it as the breath goes in and out,
Whatever is most comfortable.
Just leave your attention on those three areas.
Just breathing in naturally,
Breathing out.
Breathing out.
Breathing out.
Eventually,
The mind will become aware of the breath at these three points all the time.
And when you do this practice for some time,
The mind and body will get accustomed to this work.
Fatigue will disappear.
The body will feel lighter,
And the breath will become more and more refined.
The calmness will come over you.
Breathing out.
This practice is not about excitement or bliss,
But pure awareness.
Awareness of the breath in the body.
Breathing out.
Breathing out.
Continue following the breath at these three points,
And if thoughts or moods arise,
Just let them stay in the background.
Let the breath be in the foreground.
Breathing out.
Breathing out.
Just simple awareness on the in-breath,
Beginning at the tip of the nose,
Middle of the heart,
The end,
The abdomen,
And the reverse on the out-breath.
Breathing out.
Breathing out.
Allow your breath to be your anchor.
Using it in meditation trains us.
We're off the cushion in times of difficulty or stress.
Our breath is just a moment of awareness away.
It's always there,
Always with us,
Always reliable.
Breathing out.
Breathing out.
Breathing out.
If you'd like for these last few minutes,
Let your attention just settle on the pure breath,
Whatever that is for you.
Just abide in the breath and the calmness of the pure breath.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Looking at the sound of the bell,
You can open your eyes and let your attention come back to your surroundings.
I want to thank you for sitting with me today.
