Hi,
My name is Lambert.
I will be guiding you through Anapanasati Breath Awareness Meditation.
Find a place where you can allow yourself to sit with ease.
Let's begin by taking a moment to settle into a comfortable seated position.
Invite any movement to release any restlessness stored in your body.
Roll your head from side to side.
Roll your shoulders.
Shift side to side.
When ready,
Place your right hand on top of your left hand and link your thumbs together into Vairava Mudra,
A gesture of balance,
And gently rest your hands on top of your lap.
Relax your shoulders as you draw them away from your ears.
Unclench your jaw.
Soften the muscles of your face.
Soften your eyebrows.
Feel free to close your eyes to help you turn your focus inward or keep a soft gaze if your eyes closed is not accessible.
Rest the tip of your tongue at the top of your palate or the roof of your mouth.
Sitting tall,
Visualize a waterfall flowing down your back,
Straightening out your spine.
Softening your shoulders.
Slightly tuck your chin in.
Let's take three cleansing breaths together to release any tension we may be carrying.
Take a deep breath in through your nose.
Fill up completely.
Exhale,
Open your mouth and sigh it out.
Let's do this two more times.
Deep breath in through your nose.
Fill up.
Exhale,
Open your mouth and just sigh it out.
One final time around.
Big breath in through your nose,
Filling up completely.
And sigh it out.
Release.
Come back to the natural rhythm of your breath,
Breathing in and out through your nose.
Notice how much more relaxed and calm you've become.
Feel the heaviness and weight of your body.
Feel the empty space around you.
The temperature of the room.
The texture of your clothes.
The presence of the people around you.
Allow yourself to settle into a place of ease as you shift away from your busy mind,
Your busy thoughts and into the sensations of your body.
Bring awareness to your breath as you breathe in and out through your nose.
Allow your breath to flow naturally with ease.
Notice how your breath travels through your body.
Notice your belly rise on your inhales.
Notice your belly fall on your exhales.
Notice the space in between your inhales and exhales.
In our daily lives,
We can get caught up in a whirlwind going from one place to the next that we never really appreciate those spaces in between.
Observe the impermanence of your breath.
Notice how one breath is never the same as the next breath.
Inhales and exhales constantly flowing,
Much like an infinite loop.
No beginnings.
No endings.
Always changing,
Much like our daily lives.
A lesson from our breath.
Notice if any thoughts,
Emotions or distractions come into your practice without pushing them away.
Notice their irritations that may follow.
They are as natural as your breath.
Invite them in.
Sit with them.
Learn from them.
Observe them without any attachments or judgments.
Letting go of the need to control of whatever comes up.
Observe as if you are only a witness,
Much like how a passenger on a train ride,
Sitting near the window watching the scenery pass by.
This too will pass.
If you ever find yourself too overwhelmed or too distracted with your thoughts,
Shifting away from your practice,
Gently bring yourself back to your breath.
Think of your breath as the gateway back to the present.
Whenever you are ready,
Place your right hand on your belly and your left hand on your chest,
Where your heart space is.
I will now guide you through a Pranayama equal breathing practice,
Followed by a self-compassion intention.
As you are,
Breathe in for a count of 5,
4,
3,
2,
1.
Breathe out for a count of 5,
4,
3,
2,
1.
In 5,
4,
3,
2,
1.
Out 5,
4,
3,
2,
1.
In 5,
4,
3,
2,
1.
Out 5,
4,
3,
2,
1.
Feel the relaxation of your exhale as you complete the release.
Transitioning to our self-compassion intention affirmation.
In your mind,
Repeat after me.
I forgive myself for my mistakes.
I forgive myself for my mistakes.
I forgive myself for my mistakes.
I give myself permission to grow and develop.
I give myself permission to grow and develop.
I give myself permission to grow and develop.
I give myself permission to grow and develop.
I embrace myself just the way I am.
I embrace myself just the way I am.
I embrace myself just the way I am.
Allow your words to reverberate into your being.
Allow your words to reverberate into your being.
Begin to wiggle your fingers,
Wiggle your toes.
Inviting gentle movements,
Waking up your body.
Keeping your gaze to the floor.
Gently flutter your eyes open.
Place your hands together at heart center.
Take a moment of gratitude to thank yourself for making time to meditate.
For making time to practice self-care.
Thank you everyone for sharing your practice with this wonderful group.
Delights in me bows in honor to the lights in you.
