Begin by assuming a comfortable,
Relaxed and alert posture,
Allowing the eyes to close.
Rest your hands on the knees,
On the lap,
Right hand cupped over left,
Thumb slightly touching.
Simply feeling the contact points your body makes with the mat or chair.
Assume a dignified posture.
Feel the heaviness of the body weighted down by gravity,
Grounding awareness in this present moment.
Simply aware that you are sitting.
Now inhale slowly,
Diaphragmatically into the abdomen,
The ribs and chest.
Exhale out slowly,
Slowly,
Releasing tension,
Letting go.
Again,
Breathe in slowly,
Diaphragmatically,
No straining.
Breathing out slow and controlled.
Make it long.
Again,
Breathing in slowly into the abdomen,
The ribs expanding laterally,
The chest lifting slightly.
Feeling the lungs without straining.
Exhaling out slowly,
Slowly,
Releasing tension with the out-breath.
Keep breathing like this for the next minute,
Slowing the frequency of the breath down.
Down.
Thank you for watching.
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You may be aware of the rhythmic breathing of the heart,
Or the rising and falling of the chest.
Just breathe into the heart center.
Imagine your heart as you breathe in and out,
Pictured in your mind's eye.
The top of the heart,
The bottom of the heart.
The front,
The back.
The left side,
The right side.
Picture it in three dimensions.
See if you can notice any sensations in the chest area,
From the most obvious to the most subtle.
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Now move your attention down to the abdomen.
Notice whatever sensations arise as you breathe in and out.
You may notice obvious sensations such as the rise and fall of the abdomen,
The ribs moving up and laterally.
The touch of the waistband against skin as your abdomen rises and falls.
You may be aware of more subtle sensations.
The abdomen houses many organs.
At this moment your body is digesting food,
Filtering out toxins,
Regulating glucose and electrolyte levels,
Processing thousands of other functions which you may experience as tingling,
Throbbing,
Heaviness,
Lightness,
Pressure,
Whatever.
You're just aware.
Noticing.
Observing.
Not trying to change anything.
Not reacting to anything.
Not evaluating.
Just noticing the moment to moment changes with openness and curiosity.
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Now allow your attention to follow the breath as it comes into the nostrils,
Into the chest,
Into the abdomen.
And follow it out as the abdomen relaxes,
The chest deflates,
The air exits the nostrils.
Breathing in,
Nose,
Chest,
Abdomen.
Breathing out,
Abdomen,
Chest,
Nose.
Continue following the breath like this as it goes in and as it goes out.
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If you notice that the mind has wandered,
Recognize that the mind has wandered.
Release the intentional hold and return attention to the breathing.
Continue following the breath as it goes in and as it goes out.
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Now count each inhalation and exhalation using these numbered markers.
Breathing in,
One the nose,
Two the chest,
Three the abdomen.
Breathing out,
Three the abdomen,
Two the chest,
One the nose.
Breathing in,
One nose,
Two chest,
Three abdomen.
Breathing out,
Three abdomen,
Two chest,
One nose.
Breathing in 1,
2,
3,
Abdomen.
Breathing out 3,
2,
1,
Nose.
Breathing in 1,
2,
3,
Breathing out 3,
2,
1.
Breathing in 1,
2,
3,
Breathing out 3,
2,
1.
Breathing out 3,
2,
1,
Nose.
Breathing out 3,
2,
1,
Nose.
Breathing out 3,
2,
1,
Nose.
You you you you you you As this meditation comes to a close you may want to remind yourself that you're cultivating interoception interoceptive awareness awareness of the body Also developing non reactivity and equanimity Aware of sensations arising and passing away Arising and passing away not reacting simply observing Learning to attend to the sensations of the body To take good care of the body As this meditation comes to an end Take whatever insights or awareness you've cultivated And bring it into the day
