Welcome.
In this meditation,
We cultivate the skill of concentration into absorption.
This skill builds the neural pathways for calm,
Quiet,
Focused attention,
And is the gateway to deeper states of meditation and access to higher states of consciousness.
In this practice,
We begin with present-moment mindfulness and gradually tighten our awareness from an expanded awareness of everything that arises to more focused attention on the breath.
First on the breath within the body,
And then finally at the tip of the nose.
So let's begin.
Gently close your eyes and come into your body.
Take a few long,
Slow breaths,
Breathing in gratitude for time for this meditation,
And breathing out and releasing any tension on the exhale.
Notice your posture and imagine that there is a string pulling your spine gently upright.
Feel the weight of your feet on the floor and your hands resting gently in your lap.
Allow your body to soften and relax,
Releasing any tension.
Feel into your forehead,
Jaw,
Cheeks,
And relax any tension there.
Place the tip of your tongue right behind the gum line and allow your tongue to soften and relax.
Take a moment to bring to mind your intention for this practice and why this meditation is important to you.
Clarity of intention is key to sustaining a practice.
So feel into your intention and allow the meaning of this practice to fill your heart.
Now gently bring your attention on everything that is present in this moment.
Understand your awareness peripherally so that you feel a holistic sense of the here and now and the entirety of what is happening in this moment.
Take in everything that is present,
The sounds that you hear,
The felt sensation of air or clothing on your skin,
The taste in your mouth,
Vibrations that arise in your body.
Gently take in everything that is happening in this moment.
Open your awareness and observe these sensations without judgment.
Notice whatever is present in this moment here and now rather than a thought about what is present.
Sensations arise and pass away and you are noticing them.
Thoughts arise and pass away and you are noticing them.
Notice everything you can at the most subtle level about what is happening in this moment.
Allow what is.
There is no need to know anything about what is happening.
Gently observe and rest.
Now gently place your attention on your breath.
Observe the breath in your body.
Observe the pulsation of the breath in and out.
Expansion and contraction.
Gently abide with the feeling of breath in your body.
Gently observe and rest.
Gently observe and rest.
Gently observe and rest.
Feel the aliveness of breath without manipulating or controlling the breath in any way.
If you notice the mind has wandered,
Bring it back to the breath.
Remain relaxed.
The mind will wander and you will bring it back to the breath.
This is the practice.
The practice is becoming disinterested in any thought.
Allowing thoughts to be without engaging the mind.
Notice if the breath is shallow or deep.
Notice if the air coming into your body is cool or warm.
Notice absolutely everything you can about the breath in the body.
You might bring a gentle smile to your face,
A gentle Buddha smile,
A calm happiness of just being with the breath.
There is nothing you need to do in this moment.
Just be with the breath.
Now,
Direct attention to the sensations produced by air moving in and out of your nostrils at the tip of your nose.
Be where the sensations are clearest and focus your attention there.
Don't try to follow the breath.
Simply notice all the sensations arising there.
Your goal is to maintain stable attention on the breath at the nostrils.
Notice sensations of breathing at the nostrils.
Notice sensations of breathing at the tip of your nose.
Is the air coming in cool or warm?
Is your breath fast or slow?
Notice absolutely everything you can about the breath at the tip of your nose.
If your mind wanders away,
Simply bring it back to breathing at the tip of your nose.
Continue observing patiently and carefully.
It may take practice to stay on the breath without the mind wandering.
This is the practice.
As your meditation deepens,
Attention becomes continuous,
Like the flow of oil being poured in an unbroken stream.
Do not push away any thoughts that arise.
Simply become disinterested,
Not grasping,
Just refocusing attention on the breath.
Eventually,
Thoughts will disappear on their own when you don't feed them with your mind.
As you sit,
You may notice hindrances arise,
Such as pain,
Discomfort,
Or tiredness.
This experience is quite normal and,
In fact,
Is an integral part of the meditation process that allows stored energy or contractions in consciousness in the body to be released.
To the best of your ability,
Simply allow these hindrances to be as they are and make any subtle adjustments you need to be more comfortable.
Jai Gurudev!
Jai Gurudev!
Jai Gurudev!
Jai Gurudev!
You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you now,
Feel your whole body from the inside out now,
Feel your whole body from the inside out now,
Feel your whole body from the inside out
