Hello and welcome to this meditation.
We'll start by focusing on areas of the body to establish our awareness there.
So that when we move onto the breath we have a stronger ability of sustaining the noticing and feeling the energy and awareness that grows out of being with breathing.
So make yourself comfortable,
Gently close your eyes and begin to adjust your attention so it's focusing on your feet.
Not looking for anything in particular but just notice that life is inside your feet.
When your eyes are closed how do we know the feet are there?
Can we tell?
Can we feel the energy inside them?
And now if we move up the body slightly moving through your lower legs,
Through your knees and up to your pelvis and lower stomach.
Here instead of just focusing on your breathing try to just focus on the sensations that are happening from the outcome of your breathing.
What sensations is the breathing itself causing?
What is the breathing leaving behind?
Bring the awareness up to your back and think how your lungs are not just in the front of your body but also in the back of your body.
And here if you can just like before take a moment,
Allow yourself to experience any sensations that will be happening.
Something like whether on the in-breath your shoulder blades rise slightly and lower on the out-breath.
Now if we just move our attention to the nose and experience how when we breathe through our nose there is a process.
Be open to that process now from nose to throat to chest to lungs and the expansion of your back.
And now we have established many of the areas the breathing is affecting across this body.
Try to settle the breathing that is taking place in the stomach area and as you breathe in you can lightly say to yourself in your mind as I breathe in I know I breathe in as I breathe out I know I breathe out.
Mc And if you can,
And you find it comfortable to do so,
Allow your breath to settle into its own pace as much as possible.
If you can,
Just try to imagine yourself getting out of the way of the breathing,
And only witnessing it as if the breathing is taking you out for a drive.
Stepping aside from control,
Passing it over to your body,
And being aware.
As we've established earlier on in this meditation,
Breathing takes place in all areas of the body,
And in some way,
Our whole body is affected by our breath.
So now,
Just allow yourself to breathe into and out from your whole body.
As you breathe in,
Fill your body with life and awareness,
Right to the tip of the breath,
And as you breathe out,
Follow the sense of release.
As you breathe in,
Follow the sense of release.
As you breathe out,
Follow the sense of release.
As you breathe out,
Follow the sense of release.
Some doubt and hesitation may still come up.
One of the most beautiful things is that this is only temporary,
And those temporary hesitations or those doubts about how we're doing,
They are our stepping stones to peace.
Because if we allow ourselves to go beyond doubt,
Then all we need to do is allow ourselves to go beyond this doubt.
In enduring it,
We sink into another level of presence,
Where there is no need to question ourselves.
To keep faith in experiencing the abundant present moment through this breathing now.
Sink into peace.
Where all that's needed is what's here.
As you breathe in,
Follow the sense of release.
At this point,
Can you deepen your awareness of breathing,
So that you follow it from start to finish?
From the whole of the in-breath,
Stopping briefly and falling into the out-breath,
Paying attention to each moment of the breathing and the sensations that the breathing is creating.
Maybe you feel as though you are inside the breathing,
More than the breathing is inside you.
Here we go.
Let go of any wants,
Any needs,
Any needs.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Fall into peace.
Thank you.
