Hello and welcome.
My name is Larissa Hall Carlson.
Today's meditation focuses on enhancing concentration and boosting relaxation through a spacious breath-based meditation.
To begin,
Find a comfortable,
Steady seat with a long spine.
Rest the hands on the lap.
Soften or close the eyes.
As much as you can,
Relax all the muscles in the face and jaw.
Loosen and relax the belly.
Take a few deep breaths to settle in.
Notice how you're feeling today.
What qualities are present in the body and mind?
Are you feeling warm or cool,
Heavy or light,
Moist or dry?
Is the mind moving fast or slow?
Does it feel cloudy or clear?
Consider your intention for today's practice.
Is there something you'd like to release or something you'd like to cultivate?
To begin,
Settle the mind's attention down at the belly.
Without changing or controlling the breath,
Begin to observe the natural movement and sensation of breath at the belly.
Scan the abdomen,
Noticing all the places reached by the natural breath.
Follow the breath at the belly.
Парanta Whenever you notice the mind wandering,
Gently guide it back to the anchor of natural breath in the belly.
Follow the breath in the belly.
Follow the breath in the belly.
Again and again returning to the anchor of meditation.
Follow the breath at the belly.
Follow the breath in the belly.
Follow the breath in the belly.
If you've started to slouch,
Lengthen again the spine.
Now draw the mind's attention to the tip of the nose,
To the rims of the nostrils.
Begin to follow the natural,
Uncontrolled breath there,
Perhaps feeling the warming and cooling of the breath against the upper lip.
Follow the breath at the tip of the nose.
Follow the breath at the tip of the nose.
Whenever you notice the mind wandering,
Soften again the brow and the jaw and gently guide the mind's awareness to the tip of the nose.
Stay with the breath at the tip of the nose.
Follow the breath at the tip of the nose.
Follow the breath at the tip of the nose.
Begin sensation and temperature at the tip of the nose.
Follow the breath at the tip of the nose.
Begin sensation and temperature at the tip of the nose.
And gently start to deepen the breath,
Releasing the breath.
Release the breath,
Releasing the meditative focus.
Soften everything.
And notice how you're feeling,
Scanning for the residue,
The afterglow of practice.
Gradually allow the eyes to flutter open.
Take this enhanced inner awareness into your day.
May you be peaceful and at ease.
