Hi,
I am Johnny John.
Welcome to the five present breaths.
This is a guided meditation I have created to take you to develop and experience a state of mind known as the present moment.
This is also called the state of stillness.
This is a powerful state of mind,
Through which insight and enlightenment is naturally born.
It is useless to understand what the present moment is at the intellectual level.
The only way to know is through experience.
So let us begin the meditation.
When you are ready,
Find a place to sit,
On a chair,
On the floor,
On a cushion.
It is fine.
Just sit comfortably with your back straight and then close your eyes.
This is a guided meditation and will last about 20 minutes.
Okay now,
Keep your breath as natural as possible and breathe through the nose,
As natural as possible.
Throughout the practice,
Keep your awareness on the physical sensations happening inside the nostrils.
For instance,
It can be the feeling of the flow of breath coming in and coming out.
So always keep your awareness on the physical sensations happening inside the nostrils.
Let us do this practice of natural breathing and awareness for the next two minutes.
Thank you.
Okay now,
Let us begin the journey towards the present moment.
From now on,
Keep on maintaining awareness of the flow of the breath inside the nostrils.
Here is an additional instruction.
When you breathe in and breathe out,
That is one cycle of a breath.
Now,
Every time we begin a cycle,
We will count a number in our minds.
For instance,
When we begin the first cycle of breath,
We will count one in our minds.
One.
Then when we have reached the next cycle of breath,
We will count two.
Then when we have reached the next cycle of breath,
We will count three.
And keep counting like this until you have reached five.
After the fifth cycle,
Begin at one again,
And work your way towards five.
Then begin at one again.
And keep doing this until further instructions are given.
Remember to count the numbers in your mind.
Count when the breath is in at the beginning of each cycle,
And keep it short.
Now,
Let us begin the journey towards the present moment.
From now on,
Keep on maintaining awareness of the flow of the breath inside the nostrils.
Now,
Every time we begin a cycle of breath,
We will count one in our minds.
And keep counting like this until further instructions are given.
Now,
When we have reached the next cycle of breath,
We will count one in our minds.
Now,
Let us begin the journey towards the next cycle of breath.
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Okay,
Let us go deeper into the practice.
When you were counting the numbers,
Were you thinking about the next number before you even reached it?
For instance,
When you were at number one,
Were you thinking about number two,
Or even number five before you even reached it?
Simply be in the present moment.
Continue to do this until further instructions.
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Were you able to experience deeper moments of being present?
Realize now that there are various degrees of being present.
By not expecting the next number,
We went deeper into the present moment.
Now,
Let us go even deeper by not expecting the next breath.
Just focus on the breath that you're currently on,
And let the next breath happen naturally.
So when you're breathing in,
Focus on breathing in,
Not the next breath.
Just let it happen naturally.
Now we will also stop counting the numbers.
Just simply focus on the breath as it happens,
And still be aware of the physical sensations happening inside the nostrils.
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The five present breaths will allow you to develop several faculties of the mind.
By trying to be present,
You're learning mastery of your consciousness,
Learning to activate the mental muscles in which you can use to stop the wandering thoughts.
These mental faculties will become stronger each time you practice.
Thus the more you practice the five present breaths,
The deeper you will be in the present moment,
The deeper the stillness you will achieve.
And this stillness will become an important tool,
Because through stillness,
You will be able to become aware of the subtlest unstealness within.
And this will help you to uncover your deepest sufferings.
For instance,
The more you practice the meditation,
The more you will realize the nature of your wandering thoughts.
The more you will realize wandering thoughts are created by your attachments.
For instance,
The things you cannot let go,
Your negative desires.
And also,
Wandering thoughts are driven by the negative state of mind.
For instance,
Your anger,
Your impatience and your fears.
So simply speaking,
Wandering thoughts are created by the things which make you unhappy in life.
So by simply observing your wandering thoughts in the present moment and your meditation sessions,
You're developing the knowing of your sufferings,
Of the things which make you unhappy.
And as you simply observe them time after time,
You will come to realize why they are there.
To summarize the practice,
You can simply do the five present breaths counting with the numbers in the beginning,
Think at your own pace,
Let go of the numbers when you're ready,
And then simply focus on the physical sensations of the breath coming in and out.
Remember to be as present as possible without expecting the next breath.
Try your best to be in the present moment.
Do it for about 20 minutes a day and try to extend it to a longer each day.
It's important to apply whatever wisdom you have gained from the meditation sessions into your daily life.
So from now on,
Try your best to become aware of every moment in the same way as you try to in the meditation session.
When you experience wandering thoughts,
Simply pull yourself back to the present breath.
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