Awareness of Breath Without Counting, Moderate Guidance - 12 Minutes

This will be a moderately guided awareness of breath practice. Here we are looking to deepen our capacity for focused attention and concentration on a single object. Additionally, we’re continuing to establish the breath as an anchor to the present moment for a distracted mind and a safe refuge for an upset mind.

Transcript

This will be an awareness of breath practice.

Finding a comfortable seat and closing your eyes or lowering your gaze and taking it deeper than normal in breath with an audible exhale.

Mark the transition into formal practice and allowing your breath to return to its natural rhythm.

Remembering what brings you here to practice and committing to bringing a curious good-natured awareness to the present moment.

Using your breath as an anchor.

Stretching up with the next in breath and settling in on the out breath.

And as you settle into stillness,

Noticing the experience you're having.

What is it like to be you right now?

Perhaps scanning the body,

Allowing it to be how it is,

No need to fix anything.

Now gathering up your attention and placing it on the direct external experience of the body breathing.

Feeling each breath as it enters and leaves.

Simply being aware of the raw sensations of breathing.

Now feeling the breath at the tip of the nose.

You shifting attention to the chest.

And moving attention to the belly now.

You Finally resting your attention wherever you feel the breath most easily today.

And staying here.

You When you find your mind has wandered,

Noticing this opportunity to return your attention to the breath with a small smile.

And beginning again.

You you you you Continue feeling each inhale and exhale.

You you you you In this final moment of the practice,

Beginning again,

Committing to fully cover each breath from beginning to end with your attention.

You you Now taking one deeper than normal in-breath and with an audible exhale,

Opening your eyes,

Raising your gaze,

And orienting to the room around you.

Nice work.

See you back here tomorrow.

Reviews

Nice mix of guidance and silence

Thank you 🙏