Mindfulness of the Breathing Body Meditation.
Welcome,
My name is Eva and I'll be your guide.
You can find a comfortable position,
Think about your back being a little bit straighter than usual but not uncomfortable,
Relax your shoulders,
You can place your hands on your lap,
Gently close your eyes or you can have a soft gaze if you prefer and let's all together take a deep breath in and out through our nostrils and again a deep breath in,
Feeling your body,
Taking this deep breath and you can find your own rhythm of breathing in and out through your nose and you can enjoy this experience connecting with yourself and whenever you feel your mind wandering it's okay,
Just bring your attention back into your breathing,
Bring your attention to what the breath feels like as it comes in and comes out of your nostrils you might notice that the inhale feels a little bit cooler than the exhale,
A tingling sensation,
Whatever you notice is perfect,
Just feel all the sensations as the breath comes in and out through your nostrils perhaps you feel the inhale is more rushed than the exhale or not whatever is present around your nostrils at the moment just notice,
Watch and observe and whenever a thought comes or a sound or any distractions it is okay,
It is mindfulness to become aware of the thought and then choose to let that thought go and choose to bring your attention back to the sensation of the breath.
As Goenka says,
Every thought is an invitation to return,
To start again observe the reality as it is,
As it is not as you wish it to be,
Perhaps your breath is deep,
Perhaps your breath is sullow,
Perhaps you breathe in through the left nostril,
Perhaps you breathe in through the right nostril,
It makes no difference,
Just notice and perhaps you lose focus and it's okay,
You can return to your breath,
You can start again.
What do I notice this exact moment?
What am I experiencing as the breath flows in and out of my nostrils?
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And if your mind wandered it's okay,
Simply return.
Saron Salzberg says the healing is in the return and not in never having wandered to begin with.
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Simply return and ask yourself what the breath feels like,
Only this exact moment.
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Allow your mind to be one with your breath,
Just noticing,
Noticing how the breath feels like.
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And now you can slowly bring your awareness into the present moment,
Into here and now,
Taking a moment to perhaps acknowledge that you have taken the time to do this,
Perhaps an appreciation for your breath and the effort you've made to give your breath your attention.
As Thich Nhat Hanh says the most precious gift we can offer anyone is our attention,
So you just gave to your breath a precious gift.
You can whisper to your mind's eye a big thank you,
Thank you for this experience and whenever you feel ready you may open your eyes.
Namaste
