Third Mindfulness Meditation Practice

In this meditation practice, you will use these words to help you maintain mindfulness of breathing: calm when breathing in and ease when breathing out. This third mindfulness meditation practice is similar to the first two, taking over from where the Second Mindfulness Meditation left off. These practices were inspired by Zen Master Thich Nhat Hanh and the Plum Village Tradition. They are taught to children visiting Plum Village at an early age. If a four-year-old can do this, so can you!

Transcript

Where does the enjoying go?

Good morning.

This is Dr.

Jerome Friedman welcoming you to 9 minute meditation.

In this session we continue with mindfulness of breathing.

I begin with six deep breaths.

When I say relax,

I want you to inhale completely and deeply.

When I say the words relax now,

I want you to let everything go.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Relax.

Relax now.

Now allow your breathing to become normal and 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.

This session is also about mindfulness of breathing.

In the first session we became aware of our in-breath,

As in-breath and we became aware of our out-breath as out-breath.

In the second session we noticed that our in-breath became deeper and we noticed that our out-breath became slower.

In this session as we breathe in we will notice how we feel calm and in this session as we breathe out we will notice how we feel at ease.

We can abbreviate these statements as calm when we breathe in and ease as we breathe out.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Breathing in I feel calm.

Breathing out I feel at ease.

Calm.

Ease.

Calm.

Ease.

Calm.

As before,

If the thoughts about what you do after you meditate are not clear,

Then after you meditate come into your mind.

Just allow them to be there for a moment.

Notice that they are there and let them dissolve gently out of your mind by returning your attention to your breathing.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

If you start to have a feeling when you are breathing in or breathing out or in between,

Let that feeling to come in for a moment and learn to embrace that feeling with your breath and then allow that feeling to await for another time and return to mindfulness of your breath.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

Calm.

Ease.

In a moment,

I will invite the bell to sound indicating the end of this session.

Thank you for listening.

The bell is invited.