Namaste.
Take a moment to get comfortable in your position whether you choose to sit or lie down for this meditation.
It can be helpful as you're settling to take a few deeper breaths.
So just now,
Feel the sensation of your breath coming in as smoothly as you like and let it out now,
Deep and easy.
Take one or two breaths more,
Just like that,
Noticing the way your body begins to settle just from a few deeper breaths.
And as your body settles,
Allowing your eyes to take an easy gaze or even to relax until they're closed.
Letting your tongue relax away from the roof of your mouth,
Your back teeth slightly separate to create ease in your jaw.
The premise of today's meditation is that your breath is a gift.
On average,
It's said that we breathe between 17,
000 and 30,
000 times each day.
Each time that we breathe,
There's very little that goes into our preparation for it.
There's nothing we have to do to earn it.
We don't have to ask for it to happen.
It is something that we receive,
One breath after another,
Like one gift after another.
So beginning your practice now,
Just by noticing the simple movement of your breath.
Open to where you feel this movement in your body.
Notice if it changes as you pay attention from breath to breath.
As you continue to pay attention to your breathing,
Identify where you begin to feel your breath first.
Notice if this pattern changes as you pay attention where you are feeling your inhale first.
Notice also your exhale and the last place you are able to feel your breath as you release your breath out.
And now begin to link your inhale and the first place that you're able to feel it to your exhale,
The last place you're able to feel your breath.
If even just for the next three breaths,
You can continuously follow where you are feeling your breath from inhale and beginning to exhale and ending,
You will begin to create a great sense of connection and concentration.
Having formed a relationship with your breathing,
Let your awareness shift to the image of a body of water,
One that is relatively calm at this point in time,
Perhaps a lake.
As you envision this body of water in front of you,
Allow yourself the image of a small glint of light coming off of that water.
Notice if this pattern changes as you pay attention to the image of a body of water before you and at the same time,
Acutely aware of that light somewhere on the surface,
Drawing your attention to it.
Your thoughts,
The feelings in your body,
All of these things are atmosphere,
The sounds around you atmosphere,
Just like that calm body of water.
Your breath is that speck of light.
It is the sharp focus amidst the atmosphere,
And it is something to which you can draw your attention back again and again as we come to sit quietly for the next few moments,
Allowing your breath.
Lie down in front of you.
Thank you.
Now bringing your attention to the center of your chest.
Again,
Allowing yourself to explore sensations that are present.
Sensations coming to you like temperature or rhythm if you feel your heartbeat.
And beginning to receive your breath just as you receive sound or music.
Letting it drift towards you.
Letting it drift away from you.
Letting it drift away from you.
Letting it drift away from you.
Bringing your awareness now back to the center of your chest.
And perhaps letting your hands come to rest on the center of your chest,
One palm over the other.
Feeling the rhythm of your heart.
Letting your practice come to an end with any intentions or wishes you have to voice to yourself.
Thank you for taking the time to practice today.
Thank you for listening.
