Welcome to this concentration meditation.
My name is Jeremiah and this practice is for you to build towards strengthening your attention and focus and shifting away from the tendencies of the monkey mind and distractions.
Allow yourself to fully arrive,
Here and now.
Find a comfortable posture,
One that is both relaxed and alert and choose whether to close your eyes.
Or leave them open,
Gazing a few feet in front of you Be aware of sounds coming and going.
Aware of sensations in your body.
Aware of thoughts and feelings.
Notice anything that is particularly distracting.
And be mindful of this distraction,
Just for a while.
And then see if you can shift your focus to the breath.
And form an intention for your meditation.
Perhaps with words or without.
Begin to imagine being someone very focused.
Either a person you know and respect We're visualizing this person within you.
Really relax here.
Take a big inhalation through your nose.
And the full exhalation through the mouth.
Again,
Inhale through the nose.
And exhale through the mouth,
Feeling the tension leaving your body.
And being aware of the internal sensations of breathing.
The cool air coming in.
Than the warm air going out.
The chest and belly rising.
The chest and the belly lowering.
Don't try to control the breath in any way.
Just let it be what it is.
Stay aware of the breath throughout this entire meditation,
Using it as a kind of anchor.
Feeling as safe as you can.
You're in a protected setting,
Strong in yourself.
Able to relax any vigilance.
Just bring attention.
Find some compassion for yourself.
Bring to mind other positive feelings as well,
Including soft ones such as gratitude and kindness.
And sense the benefits of this meditation sinking into you.
Nurturing,
Helping you.
Gently inclining your mind and brain in an ever more wholesome direction.
Here and now.
In the next few minutes or more.
Try to stay present with each individual breath from beginning to end.
Imagine a little guardian in your mind who is watching your attention and will let you know right away if it starts to wander.
Give yourself over to each breath and let go of everything else.
Let go of the past.
Go of the future.
Just be present with each breath.
And find a place where physical sensations of breathing are prominent,
Such as the chest.
The belly.
The upper lip.
And at the beginning of each inhalation,
Apply attention to these sensations.
And then sustain the attention to them from beginning.
To bring awareness to the space between the inhale.
And the exhale.
And then apply that attention to the exhalation and sustain the attention all the way to the end.
And if it helps,
Count each breath gently in your mind from one.
.
.
And starting over if you lose track,
Or simply letting it go.
Snort the breath.
The end.
And as concentration deepens,
Let the numbers and let the words just fall away.
Give yourself over to the breath.
Letting go of all else during this meditation.
Know the sensations in each breath Breathing in,
Know that you are breathing in.
Breathing out,
Know that you are breathing out.
Here and now.
Bring awareness of any feelings of bliss or joy.
Open to them and invite them in.
May bliss arise.
May happiness arise.
Shift your attention to them for a while.
And as you can.
Intensify the feelings of bliss and joy.
Perhaps breathe a little faster.
And if you experience them,
Allow rushes of bliss to just move throughout your entire body.
Let yourself feel very happy,
Very content,
Very tranquil.
Explore the distinct qualities of bliss,
Happiness,
Contentment,
And tranquility.
Allow yourself to become increasingly absorbed in these states Bring bliss and joy into your breath.
Deepening your absorption further really steadying your mind.
Your mind is getting very quiet.
Attention is absorbed mainly in one object.
Such as the sensations of the breath at the upper lip.
The ballet.
The chest.
Few verbal thoughts come.
And they pass quickly.
There is great tranquility within you.
There's an awareness of breathing as a whole.
All the sensations of the breath unified as a whole.
Than an awareness of the body as a whole.
Sense the whole body shifting slightly with the breath.
You're not moving for or against anything passing through the mind.
And if something seems out to disturb the peace,
Let it pass and relax into the quiet.
Here and now.
Your mind is coming into singleness.
There is awareness of the body as a whole,
Of the experience as a whole.
Few thoughts,
Maybe none at all.
A sense of boundaries and barriers falling away within your mind.
No resistance to anything.
Just simply letting go.
Feel a growing unification spreading and strengthening in your mind.
May singleness arise.
Allow states in the mind to occur that may be unfamiliar in their fullness and profanity.
Let go of any thoughts.
Settle deeper into the breath.
Becoming one with the breath.
Absorption in the breath is increasingly effortless.
Nothing to reach for.
Nothing to be.
Allow insight to arise.
Seen into experience in the mind,
In the world.
Little remnants of craving fall away.
You are peaceful.
You are free.
Ear.
And now.
Finding a deep inhale through the nose.
And a gentle sigh of an exhale through the mouth.
Would you like.
Gradually begin to bring this meditation to an end.
Gently returning from wherever you are to tranquility.
Than contentment.
Than happiness.
And a taste of bliss.
And then a more everyday state of mind.
Take your time,
My friend.
Be gentle with yourself.
And may this peacefulness and steadiness of the mind sink into your being,
Becoming a beautiful part of you.
May it nurture you.
And all those around you.
Thank you for meditating with me.
