This is a Meditate.
Io concentration practice called Focus on Breath.
The purpose of this meditation is to train attention and cultivate a stable mind.
By doing this,
We're inviting more spaciousness and clarity into your life.
So let's begin.
Notice what it's like to take your meditation posture.
Noticing your body,
The space it takes up,
Allowing your weight to fall more towards the earth,
And your spine to straighten towards the sky.
Inviting the body to relax.
May the body relax.
And now we're going to direct our attention to the breathing process.
Allowing attention to gently rest with the breath.
A light,
Soft touch.
Noticing the breath as it moves in.
And out.
When attention wanders away from the breath,
And you recognize this,
Just gently relax into this knowing.
And direct your attention again to breathing.
Connecting with the sense of breathing.
Perhaps you notice the breath at your nostrils,
Or the rise and fall of your chest.
Connecting with what it's like to breathe in and out.
And out.
At first your mind may wander quite a bit.
Just keep with it.
Relaxing into the recognition that this is happening.
And then directing your attention back to the breath.
Knowing if the breath is long,
Short,
Fast,
Slow.
Shallow,
Deep.
Simply knowing,
Breathing.
Checking in again with the quality of your attention.
Allowing it to gently rest with the breathing process.
Noticing if there's any pushing or pulling.
Grasping towards staying with the breath.
And just gently let it be.
And out.
And out.
So notice where attention is right now.
Is it still with breathing?
Or has it become absorbed in something other than the breath?
Wherever it is,
It's okay.
And we begin again directing and connecting.
As the breath moves in.
And as the breath moves out.
We're deepening our relationship with this breathing process.
Becoming intimate with each breath.
And some moments are more difficult than others.
But with practice and time and consistency,
Directing and connecting.
We begin to deepen into a calm and spaciousness that allows us to see more clearly.
One breath at a time.
And out.
And out.
And out.
And out.
