So,
As always,
We begin by preparing the body.
So,
Setting the body into a state of relaxation,
Stillness and vigilance.
A vigilant posture is to simply keep the back nice and straight.
And at the same time,
Allow the entire body to become completely relaxed,
Completely at ease.
Using the out-breath to relax and release any tightness or tension in any part of the body.
And having established a good posture,
Then keeping the body as still as possible.
Providing any unnecessary fidgeting or movement.
And allowing the breathing to settle into its natural rhythm.
Not trying to control or regulate the breath in any way.
Simply allowing it to flow naturally and effortlessly.
And then preparing the mind.
Also not dwelling in the past,
Not anticipating the future.
In particular,
Letting go of any expectations for this meditation.
Letting go of all of these things.
And simply allow the mind to come to rest in the present moment.
And simply become aware of the rhythm of your breath.
Choosing if it's slow or fast,
Deep or shallow,
Long or short.
Not trying to modify it in any way.
And now whilst maintaining that very relaxed body and mind,
Narrow your focus and focus on the sensations of the breath at the entrance of the nostrils.
So either at the actual entrance of the nostrils or the small area above the upper lip.
Whichever you find more easy.
And simply focus on the sensations of the breath as it flows across this area.
And maintaining that ongoing flow of mindfulness of the sensations of the breath throughout the entire cycle of each in and out breath.
And simply allow the mind to come to rest in the present moment.
And simply allow the mind to come to rest in the present moment.
Keeping all the muscles in the face soft and relaxed.
All the muscles around the eyes soft and relaxed.
And not trying to control the breath in any way.
Simply allowing it to flow naturally and effortlessly.
And if you get distracted from the breath,
Remember the first thing to do is simply relax.
Then release the distraction and very gently return to focusing on the breath at the entrance of the nostrils.
Relax,
Release and return.
Relax.
Thank you.
Or if you find yourself becoming dull or drowsy,
Then we can first refresh your interest in the practice and then restore your attention on the breath and then retain an ongoing flow of mindfulness of the breath.
So refresh,
Restore and retain.
Okay.
Relaxing and releasing any distractions on the out breath.
And sharpening the focus on the in breath.
In this way we can maintain a balanced mind,
A relaxed and focused mind.
Okay.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
Relaxing.
