Hi,
My name is Elena.
Today we'll be doing a 10-minute breath meditation.
So finding a comfortable seated position,
Choosing either to sit on the chair or on the floor.
If you choose a chair,
Moving away from the back of the chair and allowing both feet to rest on the floor.
If you choose to sit on the floor,
Using the cushion that your hips are higher than your knees.
The back is upright but relaxed.
The neck is also straight.
Feeling the body and not thinking about it.
Moving from automatic pilot to more authentic feeling of presence.
Noticing your sit bones on the chair and feet flat on the floor.
Telling the mind to become clear.
Tuning in to the feelings of the body as they arise moment by moment.
You might want to close your eyes or lower your gaze,
Allowing your eyes to rest on the floor.
Taking a moment now to ask yourself what is your intention?
And now listening to sounds as they arise far away or near to.
Some continuous,
Others intermittent.
Pleasant or unpleasant.
Not analyzing sounds.
Simply listening to them as they come and go.
Maybe noticing how just like thoughts they come and go.
Arriving,
Remaining for a while and then dissolving.
When you feel ready,
Focusing on the breath,
Noticing several inhalations and exhalations as they arise.
Focusing on the movement of the breath as it comes and goes,
Maybe in the chest or the belly.
Watching the course of each inhalation and exhalation with curiosity.
Looking open to whatever arises.
Perhaps noticing whether your breath is slow or fast.
If you find it difficult to feel the breath,
You might put the hand on the part of the body where you feel it most.
The mind will wander and this shouldn't worry you.
When you realize that you are lost in thought,
Notice what the mind is saying and gently return to the breath.
The aim of this practice isn't to stop thinking.
The aim is to come back to the breath each time you realize that the mind has wandered.
Taking the time to become familiar with the breath as it comes and goes from moment to moment.
Such a constant feature of life that it's easy to ignore.
We tie our attention to the breath,
Becoming more aware of sensations,
Thoughts and emotions as they arise.
Seeing that just as they arrive they leave.
Just watching the breath as it enters and leaves the body.
And now allowing your attention to expand for the whole body,
Noticing the physical sensations from the top of your head to the bottom of your feet.
Watching the breath in the body,
Becoming aware of sounds as they arise and dissolve.
Having the mind to go where it wants,
Maybe asking yourself how you're feeling right now.
And when you're ready,
Opening your eyes,
Perhaps stretching how your body wants to.
Our practice has come to an end.
