Feeling the sensation of the in-breath and the out-breath,
Sitting quietly and making sure that you can be comfortable with this,
You can discover the treasure of doing just enough,
And adopting the attitude to wholeheartedly be present during this short meditation,
And relaxing your body as fully as possible,
Feeling the contentment to just be here now,
With your back straight and relaxed,
Head upright without tension,
And respecting your body's ability and the importance for it to be comfortable,
And avoiding postures that cause discomfort or sleepiness.
So just allow your body to breathe naturally.
Giving yourself permission to only observe this breathing.
And move as fully as possible into the Student and just feel what that's like.
And remind yourself to feel the pleasure of meditating by simply observing what happens naturally.
And just feel what that's like.
And remind yourself whenever you're distracted away from the breathing to simply return your attention to observing the breathing.
And that is just a gentle return to watch your breath.
Observe the breath,
Doing what it does naturally,
Automatically,
Looking after you,
So you can simply observe.
And just feel what that's like.
When it's comfortable to do so,
Release any desires to control your breathing.
If it's appropriate for you,
Whenever distractions appear,
Simply acknowledge them and let them go again.
Release any desires to hold you back.
And just feel comfortable and content.
Allow those feelings of comfort and contentment to be present within you.
And just feel what that's like.
Acknowledge any distractions like thoughts,
Fantasies,
Stories that come up,
Or even physical sensations or strong emotions.
Without any criticisms or self-judgements,
Just acknowledge them.
And in that way,
They will naturally begin to release and accept that too and let them go.
And then return to observing your body breathing naturally,
Because it's easier this way.
And meditation is learning to be at ease,
And we can do this more quickly with the intention to let things be,
And to acknowledge what's appropriate for us right now.
And just feel comfortable and content.
Your breathing,
Your body,
Is taking care of you automatically.
It asks no questions.
It does not judge.
We embrace that relationship.
We can more easily observe and be grateful for what we have now.
So,
Feel free to enjoy these next few moments simply observing your breathing.
Thank you.
And now,
I'd like you to begin counting each breath.
The first breath,
One.
The second breath,
Two.
The fifth,
Four.
The sixth,
Seven.
The third breath,
Three.
And as you continue counting your breathing,
I'd also like you to begin preparing yourself to move out of the meditation and gradually include other things in your broader awareness.
Gradually,
Gently allow things in,
So in this way,
It will be easier for you to adjust and enjoy it more.
And I'd also like you to recognise this new feeling,
Having sat quietly with yourself,
And to take that gentleness,
Or that stillness,
Or whatever label you give to this feeling,
Take that into the world with you,
A little piece of harmony that can grow.
Thank you.
Thank you.
