Four-in-one meditation practice.
In this practice we're going to start by counting the breath and then we'll begin to just count the out-breaths.
We'll then move into following the breath and then practice of presence.
We're using four meditation techniques.
Firstly we settle the body in a comfortable but upright position.
Starting first with your legs,
Have your feet firmly flat on the floor,
Your knees separated and the legs relaxed.
If you're sitting on a chair you can use the chair back for support or if you wish you can use a cushion to make sure you're comfortable.
Just spending a few moments to make sure your body is as upright as you can manage.
Taking a few moments to become aware of the grounded feeling of your hands in your lap with your palms open and then just swaying the body from side to side,
Forwards and backwards to help you settle into your true balanced upright position.
Allow your shoulders to relax,
Have your neck long,
Your head gently balanced.
Let your eyes rest down in a soft gaze or you can allow your eyes to close.
Have your mouth closed,
Your tongue resting gently on the roof of your mouth as you allow your whole body to relax.
Breathing gently through your nose,
Becoming aware of the gentle in and out movement of the breath in your nostrils.
Now becoming aware of your neck and throat area,
Bringing your awareness to the gentle in and out movement of your breath in the neck and throat area.
Bringing your awareness into your chest,
Feeling expansion and then release.
Being aware of the gentle in and out movement of your breath in the chest.
Now begin to notice the movement of the breath as low down in your body as you can.
Taking a few moments just to tune in to how the breath feels low down in your body as you become aware of the breath deep in your body.
Mentally starting to count in breath one,
Out breath two,
In breath three,
Out breath four and so on up to ten and then starting again at one.
Your awareness,
Your focus resting on your breath,
Deep down in your body.
It's very simple,
Just counting,
Just breathing,
Just counting,
Just breathing.
Taking natural,
Relaxed breaths,
Not trying to change or control anything,
Just counting.
Your normal,
Relaxed in and out breaths.
Any thoughts,
Feelings,
Memories,
Anything at all can arise and pass but you just stay with the breathing in your belly.
Anytime you get distracted or lose count,
Just start again.
Counting in breath one,
Out breath two,
Breathing,
Counting,
Breathing,
Counting.
As your mind becomes more focused,
Naturally you may find your breath becomes light and gentle and as your breath becomes light and gentle,
You may find your body becomes more and more relaxed,
More and more comfortable.
Just breathing,
Just counting,
Just relaxing.
If you have many thoughts or feelings arising or if things are very quiet,
Your meditation is equally valuable.
You just stay with the breathing deep down in your body.
You may find as your mind becomes more and more settled,
That it's fine for you to just count your out breaths.
Out breath one,
Out breath two and so on,
All the way up to ten.
And then beginning again at one,
Just breathing,
Just counting,
Just relaxing.
As we move deeper into our meditation,
We can now begin to simply follow the sensation of the breath in your belly.
No need to count,
Just aware.
Awareness anchored on the breath.
Don't try to exclude or suppress anything,
Just allow all things to arise and pass,
Arise and pass.
Allowing any thoughts,
Memories,
Feelings,
Images and sounds to just arise and pass.
You just stay with this relaxed feeling.
You just stay with your awareness anchored on the breath.
If at any time you feel yourself getting involved or carried away with thoughts or feelings,
Just simply bring your awareness back to the breath.
Breathing gently,
Breathing calmly,
Not trying to change the rhythm in any way,
Just aware of the breath.
Breathing gently,
Breathing calmly,
Maintaining your awareness anchored on the breath.
As we sit in silent stillness,
We move into just being present with no one central object of focus.
We remain aware in the way a mirror is present without any kind of judgment,
Without any kind of holding on,
Just allowing,
Just providing an open space,
A very open space for anything to arise and pass.
There is no attempt to control anything,
No judgment,
No holding on.
What's important is how you relate to all these arising and passing things.
This light touch,
Just allowing without getting involved,
Is the key skill we are developing.
Just allowing the body relaxed in uprightness,
Still balanced.
As you follow this practice,
It can become more and more clear.
You are not your thoughts.
You are not your feelings.
These things just come and go.
Just continue doing the simple things,
Just allowing,
Just providing this open space.
Don't try to hold on or store away any of these things.
Just let them pass.
Anything you need to know will stay with you after your meditation practice.
And as we come to the close of our practice,
This meditation,
Just becoming aware of your fingers and your toes,
Starting to move your fingers,
Move into your toes,
Very gently moving the body side to side and forward and back.
When you feel ready,
Allowing yourself a good deep stretch,
Then gently opening your eyes and open your meditation diary.
