Today's practice is a concentration meditation,
So no matter where you are at,
You can become better at concentration.
It's like a muscle,
So when we use it,
It gets stronger.
When your mind wanders,
As it inevitably will,
Try not to be critical.
Just simply return to the awareness of the next breath.
Try to adopt a steady mind,
Quiet it,
Bring it to this singleness.
We'll use this as a guide as we move through the practice.
Begin by finding a comfortable posture,
One that is both relaxed and alert.
Close your eyes or take a soft gaze in front of you.
Become aware of the sounds coming and going all around you,
Aware of the sensations in your body,
Aware of thoughts or feelings.
Notice anything that is particularly distracting and just focus on that distraction for a moment and see if you can shift your focus back to the breath.
Next,
We'll form an intention for the meditation,
So maybe words or an image.
Just imagine being focused,
Either a person you know or a historical figure like Buddha,
But just really taking this meditation to heart,
To really focus your attention.
On the next inhale,
Really try to relax the body,
Inhaling fully,
Filling the belly,
And as you exhale fully,
Feel the tension leave the body.
Bring an awareness to the internal sensations of the breath,
Entering the lungs,
Expanding the chest,
Cool air coming in,
Warm air going out,
Noticing the rise and fall of the chest and belly.
And don't try to control the breath in any way,
Just let it be what it is.
Stay aware throughout the meditation,
Using the breath as an anchor,
Feeling as safe as you can now,
Knowing that you are in a protected setting,
Strong in yourself,
And able to relax to bring your attention inward.
Begin by bringing compassion to yourself,
Bringing to mind any other positive feelings as well,
Such as gratitude.
Sense the benefits of the meditation sinking in,
Nurturing you,
Helping you,
Gently inclining your mind and brain in a more wholesome direction.
For the next couple of minutes or so,
Try to stay present with each individual breath from beginning to end.
You can imagine a little guardian in your mind who's watching your attention and will let you know right away if it starts to wander.
Give yourself over to each breath and abandon everything else,
Releasing the past,
Releasing the future,
And just being with each breath like a guardian would with a child.
It helps to find a place where the physical sensations of the breath are more prominent,
Such as the chest or the nose and lips.
And at the beginning of each inhale,
Apply attention to these sensations,
Then sustain that attention from the beginning to the end,
Becoming aware of the space between the in-breath and the out-breath.
And if it helps,
You can count each breath gently in your mind,
Giving yourself over to the breath now.
Continue breathing in,
Knowing that you're breathing in,
And breathing out,
Knowing that you are breathing out.
As we continue,
Just become aware of any feelings that you're experiencing,
Inviting them in,
Welcoming them.
May bliss arise,
May happiness arise,
Just simply noticing and allow yourself to feel this way.
Welcome a sense of tranquility,
Ease,
Content,
Happiness,
And just allow yourself to be absorbed in that.
Bring those feelings into the breath,
Deepening your absorption further and continuing to steady the mind.
As we settle deeper into the breath,
Becoming one,
Allow any insight to arise,
Seeing it into experience and the mind and the world,
Little remnants of craving falling away.
You're peaceful and free.
There's an awareness of breathing as a whole and all the sensations of the breath unified as one.
An awareness of the body as a whole,
Just sensing the whole body shifting slightly with the breath,
Not moving for or against anything.
If anything seems to disturb the peace,
Just let it pass and relax into the quiet.
And as we close the practice today,
Gradually bring your attention back to the room,
To nature,
Wherever you're seated,
Taking your time,
Being gentle with yourself.
May this peacefulness and steadiness of the mind sink into your being,
Becoming a part of who you are.
May it nurture you and all those around you.
