For this practice,
Sit in a chair or on your meditation cushion.
Arrange your body in a way that it will support itself for the next period of time.
Begin to tend to the placement of your legs,
Your torso,
Your arms,
Your knees,
Your shoulders,
Your neck and your head.
Find a way to sit that will help you cultivate some stillness.
Still body,
Still mind.
Begin to take bigger inhales and longer exhales.
Expanding your body on the inhale,
Letting go as much as you can on each exhale.
And really feel the sensations in your body as your breath grows more and more expansive.
As expansive as it can be without causing strain or tension.
Let go of controlling your breath at all and breathe naturally,
Easily.
You can feel the pressure of the exhaled air.
I highly recommend that you go sit in a chair beforehand just to taste themaxes and re ideas It's allowing the breath to come and go in its own time and at its own pace.
It's allowing the breath to come and go in its own time and at its own pace.
It's allowing the breath to come and go in its own time and at its own pace.
Begin to pay attention to your exhales,
In particular,
Begin to pay attention to your exhales,
In particular,
Begin to pay attention to your exhales,
In particular,
As each exhale happens,
Rest your attention there.
Begin to notice how each exhale has a beginning,
A middle,
And an end point.
Notice what happens just before the inhale begins.
You might notice that your experience of breath is a pleasurable one,
You might notice that your experience of breath is a pleasurable one,
Or maybe not so pleasurable,
Or maybe not so pleasurable,
Or maybe not so pleasurable,
Or even neutral or boring.
It doesn't matter which one of these experiences you're having,
It just matters that you are aware that you're having the experience,
That you're present.
For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org For more information,
Visit www.
Mooji.
Org And now the next time that you drift away from your breath,
Notice where did you go.
Don't return back to your breath just yet.
Just take a moment to notice.
What is it that pulled you away from presence?
Have you been ked?
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
So each time you drift away,
Just notice what the obstacle to presence is in that moment,
And then return back to breath.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
And the time that remains,
Reflect back on this experience,
And notice if there are any themes to this practice.
Maybe one of the five hindrances showed up,
Or a recurring storyline.
Just reflect on that.
What is it that stood out for you?
Remembering that this knowledge is not meant for you to use as a way to judge yourself or to be self-critical,
But rather it's a victory that you now have this wisdom about your mental habits and tendencies.
So take a moment to thank yourself for turning in,
Turning towards your mind state,
Your mental state,
So that you can get to know yourself better and free yourself from obstacles.
Thank you.
