Begin by assuming an alert but comfortable posture,
Sitting tall back straight.
Settle into this present moment and simply be,
Accepting whatever sensations,
Sounds,
Thoughts,
Or emotions arise in awareness moment by moment.
Regardless of whether the mind is focused or wandering,
Quiet or busy,
Responsive or difficult to redirect during our practice,
We're still cultivating many wonderful qualities.
We made the intention to meditate and now we're sitting.
This takes self-discipline,
Motivation,
Commitment.
We're cultivating awareness,
Strong powers of concentration.
We're developing cognitive flexibility,
Emotional balance,
Insight into how our minds work,
Equanimity,
Patience,
And other beautiful qualities regardless of how focused the mind is.
Now bring your attention to the breath.
Simply notice the breath as it comes in and as it goes out without trying to control it in any way.
Notice how the breath moves in and out automatically,
Effortlessly,
Effortlessly.
It is very stable.
The mind may be fickle and wander but as soon as you realize it's wandered and reorient attention back to the breath,
There it is.
You notice it's constant.
In,
Out.
The breath is an anchor.
It's stable.
So begin with the first gatha,
Breathing in.
I know I'm breathing in.
Breathing out.
I know I'm breathing out.
We can abbreviate by thinking in with each in breath,
Out with each out breath.
In,
Out.
Continue like this for the next few moments.
Thinking in as you breathe in and out as you breathe out.
In,
Out.
For the next minute,
We will slow the breath to evoke the relaxation response.
Breathing in,
Inhale deeply.
Breathing out,
Slow the exhalation.
We can abbreviate by thinking deep with each in breath,
Slow with each out breath.
Deep.
Slow.
Continue like this for the next minute.
Repeating deep as you breathe in,
Slow as you breathe out.
Taking a deep inhalation in.
Controlling the exhalation,
Making it twice as long as the inhalation.
Slow.
Deep.
Deep.
Slow.
Now allow the breath to return to a natural rhythm without trying to control it in any way.
Breathing in,
We invite calm to settle both body and mind.
Breathing out,
Scan the body and relax any tension you may feel.
We can abbreviate by thinking calm with each in breath,
Relax with each out breath.
Calm.
Relax.
Relaxing any tension on the out breath.
Calm.
Relax.
Relax.
Continue like this for the next few moments.
Calm.
Relax.
Relax.
Just as the breath comes and goes,
So do all phenomena.
Thoughts,
Emotions,
Sounds,
Sensations.
They arise and then pass away.
We can abbreviate by thinking arising with each in breath and passing away with each out breath.
Arising.
Passing away.
Continue like this for the next few moments.
Think arising as you breathe in,
Passing away passing away as you breathe out.
Arising.
Passing away.
Arising.
Arising.
Breathing in,
You notice sounds,
Sensations,
Emotions or thoughts arising and passing away like the breath.
We do not censor,
We do not block or resist.
We allow.
We touch whatever arises lightly as it arises and let go.
No need to agitate the mind.
Even if a thought of boredom or frustration arises,
We allow and let go.
If there are sounds that pull the mind away from focus,
We don't resist.
We allow.
We touch the disturbance lightly with the mind,
Acknowledging its presence,
Then let go.
Letting go does not cause sounds,
Thoughts,
Emotions or phenomena to disappear.
We simply do not cling to any of it.
We keep the mind open and spacious,
Not resisting,
Letting go.
We can abbreviate by thinking allow with each in breath.
Let go with each out breath.
Allow.
Let go.
Allow.
Let go.
Continue like this for the next few moments.
Let go.
Let go.
Let go.
Breathing in,
I take a new breath I've never taken before.
Breathing out,
I recognize this is a new moment that has never been.
The breath knows no past,
No future,
Only this.
The present moment is your point of power.
What you call past and future are merely neuronal firings in this moment.
Illusions of the mind unfolding now.
Thoughts arising and passing away.
There is only ever this moment and this and this and this.
You are alive in the here and now,
Courtesy of this breath.
We can abbreviate by thinking new breath as we inhale,
New moment as we exhale,
New breath,
New moment.
And each new moment pregnant with potential and new possibilities.
New breath,
New moment,
New breath,
New moment.
Continue like this for the next few moments.
Breathing in,
I take a new breath I recognize this is a new moment that has never been.
I recognize this is a new moment that has never been.
Breathing out,
I recognize this is a new moment that has never been.
As we come to the end of this practice,
Celebrate the effort and time you put into it.
