In today's meditation we will learn on how to focus on different parts of our body and observe the breath in different parts of the body.
We will also learn how focusing on one part of the body makes us aware of one aspect of our breath.
This meditation will help to move from a gross level of awareness to a more subtler level of awareness.
So let us begin.
I invite all of you to gently close your eyes,
Clasp your hands if you can,
Cross your feet if you can.
If you are sitting on a chair that is perfectly alright.
You can cross your feet at your ankles.
One ankle over the other.
And just become aware of your body.
And as you become aware of your body,
Allowing your body to settle down,
To unwind,
To unpack and relax.
If you feel any tightness in any part of the body,
Take an extra moment.
First to acknowledge the discomfort or tightness in your body.
And secondly bringing your awareness to that part of the body and allowing a release and a relaxation to happen to that part of the body.
Now I invite you to bring your attention to your tummy.
And allow your breath to sink into your tummy.
Feel your breath in your tummy.
Becoming aware of the expansion of your tummy as you are breathing in.
And becoming aware of the softening and relaxation of your tummy as you are breathing out.
Trying to feel this breath in your tummy as you are breathing in and as you are breathing out.
Our body continuously responds to our breath.
And just bringing awareness to the process of breathing helps us in settling our mind down.
It helps us in unwinding the mind.
If your mind wanders away,
Bring it back to the breath and start feeling your breath in your tummy again.
Exhaling your body and just bringing your awareness to the tummy.
And just feeling how your breath sinks into your tummy as you breathe in and as you breathe out.
Now let us move the awareness away from your belly and towards your chest.
And without changing the rhythm of your breath,
Just change your focus,
Your attention to your chest and try to feel the breath in and around your chest area.
See how your chest expands as you breathe in.
And how your chest softens and relaxes as you breathe out.
Okay.
Become aware of how your breath pushes your chest and pushes your upper back to find that expansion.
And on your out breath become aware of how your chest is softening and how your upper back also relaxes as you're breathing out.
And if you get distracted during this process,
It's absolutely alright.
Acknowledge the distraction,
Let go and come back.
Start observing your breath and how it feels in your chest as you're breathing in and as you're breathing out.
And as you observe your breath,
Take a mental note of how your breath feels.
Do you observe any friction or is your breath smooth?
Is your breath long and deep or is it short and shallow?
There is no right or wrong way about the breath.
The breath is and all we are doing here is trying to bring the awareness to the breath.
Now I invite you to switch your awareness to in and around your nostrils.
As the breath enters your nostrils,
Become aware of the sensations.
As your breath leaves your nostrils,
Become aware of the sensations.
As your breath leaves your nostrils,
Become aware of the sensations.
As you become aware of these sensations,
You are moving away from gross level of awareness to subtler level of awareness of the breath.
Becoming aware of the sensations within your nostrils as you breathe in.
As you breathe in and as you breathe out,
Becoming aware of how your breath feels within your nostrils.
If you get distracted by a thought,
It's absolutely fine.
Acknowledge the thought.
Let go of the thought and come back to the breath.
Picking up where you left off.
Becoming aware of your breath as you breathe in and as you breathe out.
Focusing your awareness,
Your attention within your nostrils.
Now,
I invite you to expand your awareness to all three parts of your body.
Becoming aware of all different parts of your breath.
Becoming aware of the sensations as your breath enters your nostrils and follow this breath all the way through.
Becoming aware of how your breath feels in your chest.
Becoming aware of how far your breath reaches into your body.
And at some point,
Your in-breath stops and your out-breath starts.
Becoming aware of this change,
Of this switch.
Becoming aware of how your breath rises up your tummy.
Feeling this out-breath in your chest and following this breath through as it comes out of the nostrils.
And then the next in-breath.
Becoming aware of the sensations within your nostrils.
Becoming aware of this in-breath in your chest.
Becoming aware of the end of your in-breath in your tummy.
And then becoming aware of the origination of your out-breath in your tummy.
Becoming aware of the out-breath in your chest.
And becoming aware of the exhalation within your nostrils.
Just following the breath all the way through and all the way out.
Then becoming aware of how different parts of your body respond differently to the process of breathing.
And then becoming aware.
.
Let the breath breathe itself.
You just become an observer.
Just observing the natural rhythm of your inhalation and your exhalation.
As we bring this practice to a close,
I invite you to bring your awareness back to your body again.
Just become aware of how your body feels in this present moment.
You may now open your eyes and return back.
As we bring this practice to a close,
I thank you for your participation in this meditation.
