Hello,
Welcome to this Zen Breath Meditation.
In the Zen Breath Meditation,
Our posture is important.
We want to sit upright with our spine straight.
If you're in a chair,
You may choose to sit towards the front half of the chair.
That may help prevent your back from falling naturally against the back of the chair.
If you're seated on the floor,
Perhaps a pillow or a bolster to sit on would elevate your hips and help your back be a little bit straighter.
So let's begin.
Sit comfortably.
Again,
This means our spine is upright.
Relax your jaw,
Relax your face,
Relax your shoulders.
Try to release any excess tension we may be feeling in our body.
Not trying to force anything special to happen,
Just relaxing,
Being at ease.
Gently cast your eyes downward,
Resting your gaze two to three feet in front of you.
Feel the natural state of your body.
Notice the natural state of your breath.
Not judging,
Just allowing it to be.
Feel the breath rising and falling.
The natural rhythm of the breath,
The breath just as it is.
Soften your focus.
Open your field of vision.
Open all of the senses,
Bringing the awareness to the breath,
Letting the breath be our anchor,
Allowing all experiences to flow as they are.
Don't resist any thought.
Don't resist any sound.
Don't resist any sensations.
Resist any emotion.
Don't resist any sights.
Resist any discomfort.
Whatever comes,
We let it come and bring awareness back to our breath.
Breathing into the abdomen,
Without changing the breath,
Let's begin to count each breath.
As we breathe in,
We count one.
As we breathe out,
We count two.
As we breathe in again,
We count three.
As we breathe out again,
We count four.
We continue to count each breath until we reach ten.
Then we begin counting again at one.
Breathing in,
We count two.
Breathing out,
We count three.
We count every breath.
We count each breath up to ten.
Then we begin again at one.
Breathe.
If we count past ten,
That's okay.
We got lost in thought.
So we begin again.
Start with one and breathe.
If we count three,
Four,
And wander in thought or forget the count,
That's okay.
We begin again,
Starting with one.
Breathe.
Allow the breath to flow naturally as it is.
If it is long,
Let it be long.
If it is short,
Let it be short.
Count the breath as it is.
Breathe.
Let the awareness open.
Count the breath.
Breath flowing in,
We count one.
Breath flowing out,
We count two.
Counting each breath up to ten.
And begin again.
Breathe.
It's okay to notice thoughts.
It's okay to notice sounds.
It's okay to notice sensations.
Just continue to count.
Counting every breath.
Breathe.
If we lose the count,
We begin again.
If we count past ten,
We begin again.
Counting each breath,
One to ten.
Breathe.
If we count past ten,
That's okay.
We got lost in thought.
So we begin again.
Starting with one,
Breathe.
If we lose the count or wander in thought or forget the count,
That's okay.
We begin again,
Starting with one,
Breathe.
Keeping the eyes downcast,
Let go of the count.
Continuing to breathe.
Feeling the flow of our breath without the count.
Letting the mind move from the breath.
Just allowing our mind to be.
Allowing any sensations in the body to settle down.
And in your own time,
Whenever you're comfortable,
You can slowly open your eyes.
This is how we can meditate at home or anywhere.
We don't worry if the mind wanders while we're meditating or if we lost the count.
That's okay.
That's very normal.
Every time we practice this technique,
We strengthen our capacity to be in this moment right now.
To be awake.
To be aware.
To be here in the present moment.
Thank you.
