Hello and welcome to this practice So take a few moments till you get yourself comfortable We'll begin with a few deep breaths Just to start to settle ourselves in So breathing in through the nose and then opening the mouth and sighing out and again so inhalation and exhalation really letting go with that out breath allowing the body to soften Let's do that one more time inhale and exhale and then let the breath settle back into its natural rhythm Take some moments now just to notice the sounds you can hear within the space you are sitting in So noticing my words Perhaps you can hear the sound of your breath and any other sounds just notice them Try not to add any labels or judgments with the sounds simply notice what you can hear and then broaden that awareness to the space outside of the room What can you hear?
Simply noticing and then we'll start to move the awareness inwards now So we'll just start by becoming aware of your clothing and just notice where it lightly touches your skin and then feeling the temperature of the air on your exposed skin and then become aware of your whole body Notice what sensations are here right now in the body So you might notice warmth or cool any buzzing,
Pulsing,
Tingling,
Any pain So really become aware of what you can feel Try not to judge how you feel just simply noticing what's here and accepting how you are in the present moment and then we're going to move that awareness now to the breath So noticing the breath and just notice where you naturally come to when you think about your breath Where do you focus the attention?
So that might be focused at the nostrils so feeling the air move in and out through the nostrils or perhaps the awareness is in the throat So noticing the air as it moves in and out of the throat area or perhaps your awareness is down in the chest so feeling the gentle rise and fall of the lungs and you might want to place one hand onto the chest over the heart space and just feel that gentle rise and fall or maybe your awareness is all the way down in the belly so feeling that gentle movement as the breath moves in and out of the belly and again you might want to place a hand over the belly just so you can feel that gentle movement So just choosing a focus point that feels most comfortable to hold the awareness there and then I want you just to become really curious about how your breath feels in that area this real sense of curiosity and we can use the beginner's mind here so imagining that you're breathing for the first time how would that really feel?
A new experience and whenever you notice the mind drifting off into thoughts just notice where did my mind go?
Just acknowledge your thought just letting that go for now and then gently just draw the awareness back to the breath so back to your focus point so each and every time the mind drifts away just acknowledging letting go and coming back to the breath and then you can just feel the energy letting go and coming back to the breath so simply experiencing whatever comes up for you here so thoughts can bring feelings and emotions so whatever arises here is simply notice letting it go and bringing your focus back to your breath allowing each moment to unfold breath by breath so so you may start to notice that less thoughts come in and there's moments of stillness of peace where there are no thoughts you just hear with the breath really enjoying these moments of stillness even if they're just little glimpses fleeting moments just really enjoy those moments when they come so each and every time the mind drifts away we're just gently pulling the awareness back to the breath so it's all about repetition we're training the mind to stay in one place so the focus point is our breath so every time the mind tries to drift away we're bringing that awareness back to focus on the breath so and even if you drift away into thoughts thoughts trailing into more thoughts that's okay it's the nature of the mind to think the monkey mind the important moment is when you notice you notice and you bring that awareness back to the breath back to the present moment without judgment that the mind drifted away for so long so so gently keep drawing the awareness back so feeling the breath how does my breath feel right now enjoying each and every breath so we're gonna slowly start to bring ourselves out of the meditation so we're gonna take three nice big breaths so inhaling through the nose and sighing out through the mouth and again inhalation and exhalation inhale and exhale and then slowly start to open the eyes so take your time to move now just bringing in some gentle movements taking it really slowly and moving easily into the rest of your day thank you for joining me namaste
