In this 10-minute meditation,
I'm going to guide you through a way of being with the breath which
allows the meditative process to unfold naturally.
In a way that's easeful,
Without a lot of effort or striving.
Sometimes,
When we meditate,
There can be this felt sense that we have to achieve something,
This need to accomplish,
And that can create tension in the mind.
So I'd like to walk you through an approach that has worked for me
that helps to avoid that tension,
So that it just doesn't come up.
You can start by just gently closing the eyes,
Feeling your body in space.
We always want to start with a sense of embodiment
that helps to get us out of the head,
Which is where a lot of the tension comes from.
So just feel the body,
Feel into the
sense of pressure of the body pressing down into the chair or the cushion.
Feel the weight of the body,
A sense of heaviness or lightness.
And feel it from the inside out.
Let the body tell you how it feels.
Don't force the mind to come up with some
idea about how the body's feeling.
Just let the body speak for a moment.
And in a moment,
We're going to take three deep in-breaths and out-breaths together.
And as we do,
We're going to use the breath to set aside the preoccupations of the mind.
So as we breathe in,
I'm going to invite you to set aside any thoughts about the past,
Any idea that there is a past.
Just set that aside as you breathe in.
And as you breathe out,
Set aside any thoughts about the future,
Even the idea that there is such a future,
Just really coming into the present.
So let's breathe in,
Setting aside the past.
Breathing out,
Putting down the future.
Breathing in,
No past.
Breathing out,
No future.
In,
No past.
Out,
No future.
Right here,
Present moment.
And let the breath now return to its natural rhythm,
Whatever that rhythm is.
No need to force a particular pattern of breathing.
Instead,
I invite you to become curious about how the breath is right now.
Really become curious.
What's it like right now to breathe an in-breath?
What's it like to feel the transition as it moves into an out-breath?
And set aside the sense that you have to focus on anything.
The idea of focusing can bring up the sense of you being somewhere in the head,
Behind your eyes,
Directing attention elsewhere.
Let the breath itself inform you.
There is a kind of awareness already there in the breathing.
And we're just tuning into that.
Gradually,
Easefully.
The breath flowing in and out.
And you're just a silent witness.
Open.
Receiving each breath as it comes and goes.
And as you follow the breath,
Let the mind be soft.
Bring to mind,
As often as you need,
That sense of nothing to do.
Nothing to accomplish.
No need to strive or achieve.
The breath is already aware of itself.
Just allow that awareness to come to the fore.
All you need to do is let go.
Let go.
Let go.
Tuning into the natural rhythm of the breath.
Whatever thoughts or feelings arise,
You just gently note them.
Let them pass through.
Just weather blowing through.
Let them pass through.
Letting the mind be soft and open.
Pliable.
Almost like the breath itself.
The mind itself can have that soft and open breath.
And you can just let go.
Let go.
Let go.
The mind itself can have that soft and flowing quality.
Receiving whatever arises without getting worked up.
Without spinning into some kind of reaction.
Nothing to do.
Nowhere to go.
Letting the breath speak.
And you just listen.
Relax and listen.
And as you're ready,
You can gently open the eyes.
Just take in the scene.
And see if you can remind yourself of the breath.
And see if you can remind yourself of that quality of gentle listening and
receiving as you go through your day today.
