.
Find yourself a comfortable position for this practice.
Maintain a nice,
Straight,
Comfortable back.
Hands can be placed on the knees,
Or palms facing up if you wish to lay down for this practice.
Gently close the eyes and mouth,
And let's begin by taking in some long,
Deep breaths.
Getting all that rich oxygen into our bodies.
Waking up the system a bit.
Allowing these breaths to be nice,
Smooth,
Full,
Rejuvenating breaths.
Alright,
Before we begin,
I'd like to acknowledge the traditional custodians of the lands on which this meditation was created,
And will be practiced on around the world.
I call on the spirit ancestors to walk with us as we share and learn together.
I acknowledge that they have occupied and cared for this space over countless generations,
And I celebrate their continuing contribution to the life of this planet.
Let's now go forward by letting go of the outside world a bit.
Just forgetting about all of those distractions.
Let go of the thoughts.
There is no need to control the flow of these thoughts.
As you breathe in through the nose,
And out,
Allowing all your thoughts to drift softly,
And float away.
The outside world is becoming less material,
And the inside world is starting to dissipate.
Bring your attention to the breath.
Following the breath all the way from the entrance of the nostrils,
Down to the belly,
And then filling out the lungs and chest.
You can feel the entire body gently expand and become full of air.
Continue following the breath for the next few moments.
Let go of the outside world.
Let go of the outside world.
Now,
Notice what's arising in your senses.
Can you notice sounds?
Light?
The space around you?
Sensations of touch or pressure from the body?
Notice what you're feeling,
What you're thinking.
You're not trying to change anything.
You're just observing what's there and allowing it to be.
Whenever a thought or emotion comes into your awareness,
Allow for it to be accepted as part of this practice and then returns at the breath.
And now becoming more aware of the sensations in the body that are connected with the breathing,
The air flowing in and out of the body,
The movements of the rib cage and the belly,
The cooler inhale upon the nostrils and the warmer exhale coming out.
There are many sensations.
Just as you sit or lie down.
And if we can be silent enough and open,
We can notice many of these sensations of the breathing simultaneously.
The air can be felt by the entire body.
From the cool entrance as it enters your nose,
All the way down as your whole body expands to accommodate the intake of air.
Anytime you become aware that the mind has become caught up in thinking,
You can just let it go and return your attention to the breathing.
You can also let it go and return your attention to the breathing.
.
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