Welcome.
In this meditation,
We will build the skill of concentration and strengthen the prefrontal cortex,
The area behind the forehead in the brain.
This skill helps with calm,
Clarity,
Focus,
Memory,
Sleep,
And so much more.
We will use a three-part breath followed by a seven-part breath.
The purpose of this technique is to keep the mind so occupied as to remove distraction or thinking and be able to return to this very detailed following of the breath.
This practice is traditionally done with eyes mostly open,
So I will guide you into a particular gaze that we will use.
But if it is more comfortable for you to close your eyes,
Then just go ahead and do that.
So now let's close our eyes just for the preliminary parts of this meditation.
So feeling into the feet,
The knees,
And the hips and relaxing the body.
Feeling into the chest and the arms.
Just making sure that everything is relaxed.
Feel into your posture,
Feeling like there's a string attached to the top of your head so that you're in a nice,
Gently upright position.
This allows energy to flow and move freely in the spine,
Which is very important for this type of meditation.
Relax your eyes,
Your cheeks,
And your jaw.
Take some nice deep breaths into your belly.
Just relaxing any tension in the body.
Feel your arms and your hands relax.
Place your hands gently in your lap with the tips of your thumbs touching lightly.
Now bring to mind your intention for your practice.
So this might be to develop a clear,
Calm,
And awakened mind.
Or whatever feels right for you.
And then call forth your support.
So these might be mentors,
Teachers,
Guides,
And imagine them around you wishing you well for this meditation.
And supporting you that the benefits of this meditation will help not only you,
But will benefit all sentient beings.
And feel their support in your heart.
Bring to mind kindness for yourself and gratitude for making the time to do this meditation.
Now,
Gently open your eyes and cast your gaze down at about 45 degrees with your eyelids mostly closed.
You may fix your gaze gently at a space on the floor,
But keep it unfocused and open.
So not too intent on this space.
So you might incorporate some of the space into your gaze.
And now begin with the three part breath.
Following the breath on the inhale to the pause and then all the way through on the exhale.
Keep your attention relaxed,
But focused on the breath as if it were the most important thing in the entire world.
So you are placing your mind gently,
But firmly on the breath.
Following the breath all the way in carefully,
Carefully,
Carefully on the inhale.
Staying with the breath at the pause and following the breath all the way through on the exhale.
If your mind becomes distracted by thought,
This isn't a problem.
Just gently bring it back to the breath.
You may bring a sense of gratitude to the breath.
This great friend that is keeping you alive and you are placing your attention on the breath solely.
How wondrous this breath for keeping you alive.
You may feel a sense of awe,
Gratitude,
Wonder.
In this seven part breath,
We follow the breath in a more detailed way.
So we follow the breath beginning at the moment of inhale,
All the way through the inhale to the moment of cessation of the inhale.
Feeling the pause to the moment the initiation of exhale all the way through the exhale and the moment of cessation of the exhale.
So begin that seven part breathing now.
You may feel a sense of awe,
Gratitude,
Wonder.
And if your mind wanders,
Just let it go.
And if your mind wanders,
Just gently guide it back to the breath.
No problem.
No judgment.
This is the practice.
Your mind will wander and you will bring it back.
You will bring it back.
Some parts of this breath may be clearer than others.
So bring some intensity.
Into a part that may be not as clear.
For example,
The cessation of the out breath.
Just gently guide just a little more intensity to the cessation of the out breath,
For example.
And in this way,
You make all parts of breath even in your noticing of them.
You may feel a sense of awe,
Gratitude,
Wonder.
And if your mind wanders,
Just gently guide it back to the breath.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
And in this way,
You may feel a sense of awe,
Gratitude,
Wonder.
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