Within the category of Present Moment Awareness Meditation,
I'll be guiding you through a short simple lesson.
I'm placing your attention on the breath,
Utilizing a technique grounded in Vipassana and mindfulness meditations.
Let's begin.
Sit comfortably.
Hands in the lap.
Back upright.
Relax the body.
Relax the face.
Relax the jaw.
Breathe normally.
Centered and relaxed.
Once you feel centered,
You may close the eyes or keep them open in a relaxed,
Slightly downward gaze.
Bring the awareness to the breath.
Gently watch the breath,
Following the natural rhythm of the breath.
If it is short,
Let it be short.
If it is long,
Let it be long.
We don't try to force anything or resist anything.
Now notice the four parts of the breath.
The inhalation.
The pause at the top.
The exhalation.
The bottom of the breath.
Going at your own pace.
We're not trying to change anything or make anything special happen.
If the mind wanders,
That's normal.
Gently bring your attention back to the breath.
The inhalation.
The pause at the top.
The exhalation.
The bottom of the breath.
I'll leave you now in silence for a minute to notice on your own.
We'll be here.
Okay.
With the eyes still closed,
Go through one more round.
Noticing the inhalation.
The pause at the top.
The exhalation.
The bottom of the breath.
Keeping your eyes closed,
And release your attention on the focus of the breath.
Take notice of how you feel.
Now with the eyes downcast,
When you feel ready,
You may slowly open the eyes.
It was good.
It was easy.
You're able to notice the rhythm and structure of the breath.
By practicing placing focus on the natural rhythm of the breath,
You're learning non-judgmental focus.
Allowing things to be as they are,
And an awareness of the present moment.
