Hello and welcome to this meditation.
I am Dr.
Nanaji of Inner Mileage.
The focus of this meditation is to establish and maintain contact with your true presence,
Your pure awareness.
So this is a simple meditation without any sound.
I will guide us briefly into a place of silence to introduce us to our pure awareness.
To start off,
I'd ask that you sit comfortably if you can or lay comfortably if that's preferable or walk if that's your mode of establishing mindfulness.
And immediately connect and bring your awareness to your breath.
Be aware of the flow of your breath.
Noticing that the air going in is cool,
Oxygen,
And what's coming out is more carbon dioxide.
Carbon dioxide.
Just be aware of the flow of the breath.
Notice if it's shallow or deep or if it's through one nostril or if you notice the other nostril is blocked.
You would immediately notice awareness of your body.
Relax your shoulders.
Separate your jaw.
Relax your jaw.
Separate your teeth.
Relax your forehead.
Be aware of how your feet connect to whatever hard sef is or how your body connects to whatever hard sef is you're sitting,
Laying,
Or walking on.
And as you breathe,
I want us to get into a space of no concepts.
So I'm going to challenge you to forget your name.
Forget your gender.
Forget your ethnicity just for this period.
Forget what you have to do after this session or who upset you before this session or that thing you have to do after this that you want to avoid.
Forget about everything and remain aware of your breath,
Which connects you to the present moment.
I had a teacher that once said,
Your awareness of your breath is equal to the quality of your life.
Forget your previous history.
Forget who's hurt you,
Who's been nice to you.
Forget all your labels.
Forget I'm a mom or dad or student or a high schooler or elementary schooler.
Forget about that thing that you're worried about,
The medical appointment that you have to go to,
Or that test you have to take or that business deal you have to get involved in.
Just be aware of your breath,
The only thing that matters now.
Be aware of what your natural mind flow is doing.
Your mind thinks as it's supposed to,
Just like your nose is for smelling and breathing.
Therefore,
Do not identify.
Do not connect.
Do not connect with what your mind is distracting you to do.
Stay connected to the present breath.
This place of openness,
Of blankness,
Of even what one of my favorite teachers would say emptiness,
Spaciousness.
Breathe.
Breathe.
Notice what's happening to your body.
You didn't have to go to the Himalayas or Lalibela or Stonehenge to find this place of peace.
Stay with the breath.
Stay with this practice for as long as you can.
This is yourself,
Your presence.
Get familiar.
I wish you peace and light.
