So we begin this practice.
Of mindfulness of breathing,
Specifically with attention to our whole body.
By just settling in to either the floor or the chair,
Allowing our awareness to descend into that supported space.
This simple but profound practice of mindfulness of breathing,
Has a couple steps to unfold.
We begin here by settling into our body.
Allowing its entire weight to be supported.
We then settle into our mind.
Allowing it to unfold and to open.
We can imagine it as sky-like,
Fast,
Wide and broad.
We then settle our speech.
Quieting for just these couple minutes.
Our urgency to communicate with ourselves and with others,
Even to our experience.
Settled here in body,
In mind and in speech.
We allow our breath to be the only focus of our attention.
We allow our breath to be in its natural rhythm,
With an even flow through inhale and exhale.
Noticing just the tactile sensations of our entire body breathing.
When thoughts or memories,
Images or ideas arise,
We simply relax,
Release whatever came to mind,
And return once again to this subtle practice of noticing our breath and the sensations throughout our entire body.
Each breath can just allow your awareness to descend more fully into the body.
Letting your mind rest here in the space of the body,
At home.
We notice as sounds pass by,
As thoughts arise and pass away,
But we rest here in our body,
Noticing this incredibly subtle experience of just being with our breath.
Though our mind will likely bring us away,
Moment to moment,
To somewhere in the projected future or already experienced past,
Each breath is an entire cycle of meditation.
And each breath,
Where we're settled into our body,
Allows us that refreshment and that rest we so desperately need.
.
Focusing on our breath in this way both provides us relaxation,
But also trains our mind to attend to the moments,
To stay in one place,
To rest.
.
Before we bring this brief practice to a close,
We reflect on that intention,
Our highest aspiration for being here tonight.
We imagine how might this aspiration help us in our interactions with others.
And on our next inhale,
We draw in that aspiration and intention for helping ourselves,
And exhale,
Release it to the world.
Once again,
Drawing in with that attention and aspiration,
Exhale,
Releasing it to the world in every direction.
One last time,
How may the work we do here help those near and far?
And release.
.
Give yourself a moment to just come back slowly.
