DING Good morning.
This is Dr.
Jerome Friedman welcoming you to nine minute meditation.
In this segment we will start with six deep breaths.
When you breathe in,
Breathe in completely and deeply all the way into your abdomen.
When you breathe out,
Let everything go and push the air out from the bottom of your abdomen.
Ready?
Let's begin.
When I say the word relax,
Breathe in completely and deeply.
When I say the words relax now,
Just let everything go.
Relax,
Relax now.
Relax,
Relax now.
Relax,
Relax now.
Relax,
Relax now.
Relax,
Relax now.
Relax,
Relax now.
Relax,
Relax now.
Now take a few moments to allow your breath to become normal.
Don't force it in any way whatsoever.
Just allow it to be just as it wants to be.
Let go into your natural rhythm for breathing.
Now withdraw yourself into yourself and become aware of your body.
Be aware of no other spaces but these spaces.
Be aware of no other times but this time.
Be here,
Be now,
Be here now.
Now this session is all about breathing in and breathing out and knowing an in-breath as an in-breath and knowing your out-breath as out-breath.
While this may sound simple,
Sometimes it can be very difficult to do.
So as you breathe in,
I want you to say to yourself,
I know I am breathing in.
And as you breathe out,
I want you to say to yourself,
I know I am breathing out.
And you can abbreviate this quite nicely just with one word when you breathe in.
Just repeat to yourself in.
And you can abbreviate this quite nicely when you breathe out by saying to yourself out.
So in,
Out,
In,
Out,
In,
Out.
There is no need to do anything but watch your breath come in.
And there's no need to do anything but watch your breath going out.
In,
Out,
In,
Out,
In,
Out.
Simply do your breathing at your own rhythm in your own time.
And if a thought comes into your mind,
Just allow it to be there for a moment.
Acknowledge the thought and return to your in-breath and out-breath.
In,
Out,
In,
Out,
In,
Out.
Don't worry if a feeling comes into your mind.
Just watch it there for a moment.
Allow it to be and return your breath to your breathing.
In,
Out,
In,
Out,
In,
Out.
And now,
Dear friends,
In a moment I will invite the bell again.
And you have completed your first meditation practice in nine minutes.
Thank you for listening.
