BELL Begin by finding a comfortable position,
Either sitting or lying down.
Become aware of your body,
Noticing any sensations that you may feel.
Notice the feeling in your shoulders.
Consciously allow them to drop a little.
Notice the feeling around your eyes.
Feel the muscles loosen and relax.
Notice the feelings in your jaw.
Consciously allow the muscles to relax and soften.
Now turn your attention to your whole face,
Feeling it relax and open.
Now turn your attention to your breath.
Breathe normally,
But pay attention.
Where do you feel the breath?
At your nostrils,
In your throat,
In your chest,
In your abdomen.
Take a deep breath and then release it with an audible sigh through your mouth.
Feel the release.
Return to your normal breathing.
Do this again,
Two or three times.
Return to your normal breathing.
Notice the pause between your out-breath and the next in-breath.
Focus your attention there.
Feel the quiet and the spaciousness,
But don't alter your breathing or hold your breath.
Do this for a few moments.
If you find your mind has wandered somewhere else,
Don't judge yourself,
But gently return your attention to the breath.
Congratulations!
You are learning to notice your thoughts.
This is the work of meditation.
Next,
In your mind,
Think these words as you breathe.
In my breath,
I take refuge.
Breathing in,
Think in my breath.
Breathing out,
Think I take refuge.
And then experience that refuge in that quiet place between the breaths.
In my breath,
I take refuge.
You can add other mantras like this in a similar way.
In the present,
I take refuge.
In my heart,
I take refuge.
After a time,
Once again pay attention to your body as you prepare to return to the world.
When you are ready,
Gently open your eyes and stretch.
