You find yourself a comfortable position for this practice maintain a nice straight comfortable back hands can be placed on the knees for 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 all right 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 the 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 that 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.
The outside world is becoming less material and the inside world is starting to dissipate.
Now notice what's arising in your senses.
Can you notice sounds?
Light?
The space around you?
Sounds of touch or pressure from the body?
Notice what you're feeling,
What you're thinking.
You're not trying to change anything,
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.
So,
I'm hoping that that was something interesting.
That was my breath advice.
Your attention expands so that you are becoming aware of the whole body,
From the soles of the feet all the way up to the crown of your head.
How are you feeling now?
How is the body feeling?
What's the mind doing?
Where is your heart at the moment?
And finally becoming more aware of the space around you.
Being within this space.
What can you detect?
What can you observe?
What can you notice?
Each in-breath,
An opportunity to sync up with what's around you.
Taking it in.
Becoming one.
Each out-breath,
An opportunity to return to a natural state within.
Of letting go.
And being enhanced until it will be inspired to an incredible depth.
You are a limitless being.
You are not defined by the past or future.
You are this moment,
This consciousness,
This field of awareness.
You are this breath,
Gently expanding and contracting the body you're in,
And joyfully being released out into this world.
Be where you are.
Hold space for what is.
Be willing to become whatever this life speaks to you in this silence.
You are a limitless being.
You are not defined by the past or future.
You are this moment,
This consciousness,
This field of awareness.
You are this breath,
Gently expanding and contracting the body,
Joyfully releasing you to the world.
Be where you are.
Hold space for what is.
Be willing to become whatever this life speaks to you in this silence.
You are the breath coming in,
And you are the breath going out.
You are the inhalation and the exhalation.
You are the expansion and the contraction.
You are the process of life.
You are the trees,
The birds,
The wind,
The grass,
The animals,
The earth,
The cosmos.
Being can hold you back from being exactly what you are.
You are a limitless being.
You are not defined by the past or future.
You are this moment,
This consciousness,
This field of awareness.
You are this breath,
Gently expanding and contracting with the body.
Namaste.
