Mindfulness Meditation Using Breath As Your Support

This is a Guided Meditation using breath as the support. It begins with a thorough relaxation and grounding sequence. There are silent interludes to help your mind fully settle. It is designed to take your meditation deep within a relatively short time. It has an end bell.

This track also accompanies my Mindfulness, Meditation & Source Consciousness #4 Course

Transcript

Find your comfortable seat and a position that is upright but not rigid in any way.

Use whatever extra cushions you need to feel supported.

If you haven't already,

Close your eyes and enjoy the heaviness of your eyelids over them.

Turn your gaze inwards and rest inside your body.

Have your hands resting comfortably in contact with each other in your lap.

Everything you're doing at this stage is to make sure that your body won't be a distraction as your mind goes deeper.

Feel the support that's available for you from your seat.

Let your shoulders be soft.

Let your face be soft.

Loosen off your jaw.

Take a slightly deeper breath and on your out breath,

Release your body a little bit more.

Enjoy the feet in contact with the ground.

Enjoy the hands in contact with each other.

Notice as your mind is starting to settle,

Your senses are perhaps becoming a little more tuned in.

Maybe you're a bit more aware of the sounds present in the room.

Notice if there are any sounds outside of the window,

Perhaps birdsong or traffic.

Notice the sounds without letting them take away from your body and your anchor points.

Feet in connection with the ground.

Both hands resting together.

Your heart open and spacious.

Your throat soft.

Jaw relaxed.

Third eye peaceful and serene.

Your whole body rooted comfortably.

Now make a deliberate connection with your breath.

Just gently notice whether the breath is coming into or out of your body.

You might mentally say to yourself,

In and out,

Or you might feel happier just noticing the breath.

Imagine that each breath coming in through your nose is like nectar,

Refreshing the whole inside of your face and head.

Having a subtle half smile or Buddha smile that warms your heart and activates your pleasure center can help you to enjoy the breath.

It doesn't even have to be a smile.

You can feel it as a delicate tuning in to the sensations in your lips and the brightness behind your eyes.

Enjoy the freshness of the breath coming in and the slight warmth of it going out.

As your breath comes in,

Notice where in your body you can feel it most vividly.

It might be somewhere in the region of your nostrils or even deeper in your nose.

Just place your attention here.

Now notice the sensations of your whole breath as it leaves your body,

Perhaps in a little more subtle way.

Maybe you feel it in the region of your throat as it goes out,

Or your chest.

Wherever it is for you,

Just notice.

How fresh and invigorating it feels coming in,

How soothing and subtle it feels going out.

How soothing and subtle it feels going out.

Now notice that the breath stream isn't continuous.

There are pauses in it.

The longest pause is at the end of the out-breath before the in-breath arises.

So place your attention with this pause for a while.

You are still enjoying the in and the out-breath,

But now you're also aware of this pause at the end of the out-breath.

See if you can feel exactly when the out-breath finishes and when the impulse to breathe in arises.

You're not changing the breath in any way.

You are just watching it do its own thing.

Now notice what kind of pause there is at the end of the in-breath.

Can you detect exactly the moment when the in-breath concludes and the out-breath begins?

Let your attention be completely and only on the one breath you are with.

Now focus your attention on the length of your breath.

The whole length of your in-breath from when it starts and the whole length of your out-breath as it comes out.

Stay in touch with the feeling of the whole of the in-breath and the feeling of the whole of the length of your out-breath.

Enjoy it as if it is a soft refreshing breeze.

Maybe you are feeling that your mind has settled a little more.

Perhaps the anchor of your feet on the ground feels a little different.

Perhaps it feels a little more connected,

As if there's no space at all between the soles of your feet and the ground.

Perhaps your hands are feeling as if they are merged together like they share one energy field.

Perhaps you can feel your feet in contact with the ground and your hands at the same time.

Perhaps as you breathe in and out your heart center is feeling a little more tranquil and at peace.

You might like to breathe as if you're breathing in and out from your heart center for a few breaths.

Breathe as if you're nourishing your heart center with your in-breath and stay with your heart center as you breathe out.

Perhaps your breath feels a little slower and deeper.

Perhaps it feels more subtle.

You might feel as if your observing self has come to the forefront.

Let your observing self watch the breath.

As you breathe in and out you might feel as if your observing self is part of your breath.

Imagine breathing in towards your observing self,

Your I am and out from it.

Let your observing self watch with great gentleness and enjoyment your in and out breath.

Let your body stay very relaxed,

Making sure there's no tension in your shoulders,

Face,

Neck or arms.

Feel that you've moved deeper and deeper inside your body,

Inside the soul.

Your breath is very deep inside your body,

Almost as if your body has become a sanctuary for the breath.

From this very restful place inside you,

You can notice that the in-breath is now arising more slowly.

So there's more time to rest your attention in the pauses between the breaths.

Maybe the changeover between the in and the out breath at the end of the in-breath feels a little more fluid.

Let yourself just be with the observer now and the breath a secondary focus.

Sink deep inside your observing self and have a very light gentle connection with the breath.

So the mind is resting deep inside itself.

Feeling the mind and the breath are even more internal now.

Everything's slowing down and becoming deeper.

Staying with the body,

The whole of the body and the whole length of the in and the out breath.

Deeply present inside the whole inner self.

Your body,

Sensations and energy field deeply present.

Sensations on your face and around your third eye.

Subtle sensations with your feet on the ground.

With your eyes still closed,

Begin to let your mind slowly resurface.

When you're ready to gently open them,

Let your gaze rest comfortably on the floor in front of you.

Gently move your fingers and toes and stretch in whatever way you need to.

Give yourself a little time to integrate what you have experienced.

Perhaps resolving to keep whatever tranquility you have generated within you for as long as you can.