Welcome to your meditation practice.
Today we will meditate on the conscious breath awareness.
Meditation on the breath is that path that will help us move into a more spacious,
Energetic space within us.
A space that is filled with freedom and wisdom.
A space that is really part of who we are.
And meditation is the path that helps us remember that.
So go ahead and find a comfortable seat.
A seat where you feel that you are nice and tall,
Hips grounded.
You can place a cushion or a block under your hips.
And as you find that space,
Let your spine feel longer,
Growing tall to the crown of the head.
Shoulders relax and allow all of the expression of your face to soften.
Gently close your eyes and tune into the inner landscape of your body.
For a moment take a mental note of what you bring into this practice today.
What are the qualities that you can notice in your body,
Your energy and your mind?
And as you settle more into this form,
Bring your body into a still state.
And gently start to connect to your breath.
Just a regular breath,
Not too shallow,
Not too deep.
In and out through the nostrils.
Begin to see and feel that breath moving in,
Filling up,
Your whole body expanding and moving out,
Clearing out.
And with your mind eye follow its pathway,
The gentle expansion of the in-breath and emptiness of your out-breath.
And start to create that intimacy with your breath.
In through the nose,
Expanding.
Out through the nose,
Surrendering.
Start to bring your awareness to the intersection between the back of your throat and the roof of your mouth.
And feel the breath is gently passing along and the cycle of movement in and out of the lungs.
Continue to follow the flow of each breath,
Swiftly skimming along that point,
The intersection at the back of your throat,
The roof of your mouth.
Set your awareness in that space.
And let your whole attention become absorbed into this experience of the breath,
Skimming along the back of your throat and the roof of your mouth.
Begin to feel the temperature from this breath.
Notice it is slightly cooler in temperature as the breath flows in.
And as the breath moves back out,
It is slightly warmer in temperature.
You are registering the temperature at the back of your throat and the roof of your mouth.
If you notice your mind wanders,
Gently invite it back into the breath.
Passing along the back of your throat and the roof of your mouth.
Begin to experience your breath as your teacher reflecting back to you exactly what you bring into this moment.
Reflecting back to you the quality of concentration.
Continue to surrender into the experience following each breath and notice that there is a feel from which each inhale arises and into which each exhale merges.
Each breath in is born from this field and each breath out merges back into the same field.
Sense that this space,
This field is subtle and energetic in nature.
Continue to surrender to that experience for another minute or so.
Allow your breath to become more and more quiet.
Allow yourself to become more and more still.
See how each breath starts from that energetic feel and returns gently back into that same field of energy.
Slowly start to relax your breathing.
Let go of it.
Allow your breath to breathe you and simply allow your attention and awareness to merge into this energetic field.
Notice the essence of this field is of gentle,
Pure and quiet subtle joy.
And just for a few moments feel your whole body becomes transparent,
Merging with everything,
Becoming one with that energetic field.
Your whole body and mind dissolving into this space of gentle,
Quiet joy.
Slowly start to feel your breath.
Coming back into your physical form.
From that infinite space you merge into your physical body.
Notice how you feel in your body,
Your energy and your mind.
Allow the corners of your mouth to gently lift,
Creating subtle smile on your face as you bring your hands in prayer.
A moment to honour the perfection of who you are,
Your individuality and your nature.
And from this space in our hearts we complete our practice.
Namaste.
