Breathing And Watching Your Thoughts

Welcome to the audio of the guided meditation of module 1,

The basics.

Remember that the purpose of this meditation is to get comfortable with this practice and to try and remove thoughts from our mind as best as we can.

For this,

We will first use the technique of watching your thoughts and then the technique of breathing,

Which is also known as counting,

Because we count the number of breaths we take.

For watching your thoughts,

You first need to realize that what are the major thoughts that are in your mind.

You then see these thoughts as something external to you and separate from you.

For this,

You can imagine these thoughts floating in the air in the form of bubbles surround you while your eyes are closed.

Each bubble represents one thought.

You then imagine that you are bursting these bubbles one by one by the light touch of your finger.

After the bubble is burst,

You let that thought go away from your mind.

Once your mind becomes somewhat free of these major thoughts,

You will then bring your focus to your nostrils for the technique of breathing.

If you don't wish to focus on your nostrils,

Then you focus on your navel,

But focusing on the nostrils is better.

I would now request you to find a secluded place and sit in a comfortable position with your back straight.

Now gradually close your eyes.

Feel your presence in your surrounding,

The weight of your body,

The sounds around you.

Now,

Notice if there are any profound thoughts running in your mind.

Imagine that these thoughts are external to your body and they are floating around you in the form of bubbles,

With each thought representing one bubble.

Imagine that you are bursting these bubbles one by one with the slight touch of your finger,

Removing one thought at a time.

Now that you have removed all the profound thoughts from your mind,

Gradually bring your focus to your breathing by focusing on your nostrils.

Feel the sensation of the air of your breath on your nostrils.

Now,

Leave the focus from your nostrils and relax your mind.

Let your mind be free without any focus.

Gradually bring back your attention to your surroundings,

The weight of your body,

The sounds around you and any other physical sensations.

And now,

Gradually open your eyes.

I would like to give you a tip before I end this audio.

The focus we keep on our nostrils is a very soft focus.

You don't have to strain your mind to keep that focus.

It's just a gentle and soft attention on your nostrils.

I hope this module has been of great value to you.