This is Larissa Hall Carlson with a quiet,
Breath-based meditation to boost concentration and presence.
We'll follow the natural,
Uncontrolled breath at three classic anchor points in the body.
To support deep focus and peacefulness,
There will be long stretches of silence throughout this meditation practice.
Whenever you notice the mind wandering,
Gently guide attention back to the anchor of the breath.
Let's begin.
Establish a comfortable,
Steady seat.
If you're feeling a little cold today,
Cover up with a meditation blanket or shawl.
Rest the hands on the lap.
Take some care to elongate the spine.
Line the head up over the center of the shoulders.
Tuck the chin slightly to comfortably lengthen the back of the neck.
Soften or close the eyes.
As much as you can,
Relax all the little muscles in the face and jaw.
Let there be some space between the teeth.
Allow the tongue to rest heavily at the base of the mouth.
Take a few moments to scan the whole body.
Notice how you're feeling in this moment.
Set your intention for today's breath-based practice.
Let awareness drop down into the belly,
Down into the abdominal region,
Without changing the breath,
Without controlling the breath.
Begin to observe the natural movement and sensation of breath down in the belly.
As the lungs inflate and deflate,
As the breathing diaphragm drops and rises,
The abdominal muscles and abdominal organs get moved around.
Begin to follow that movement,
The breath in the belly,
The puffing and deflating of the belly.
Scan the whole abdominal region,
Noticing all the places that are reached by the natural,
Uncontrolled breath.
Be curious about changing sensations.
Follow the natural rhythm.
Be absorbed by every breath.
Stay with the breath at the belly.
Be throttle.
Whenever you notice the mind wandering,
Note the type of wandering.
Pleasant thoughts,
Unpleasant thoughts,
Or neutral thoughts.
Without getting caught up in the story,
Simply note the type of thinking and then bring the mind's attention back to the breath in the belly.
You can follow the breath on its own or count the breath at the belly.
Counting up to eight and beginning again.
Follow the natural breath at the belly.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Again and again,
Invite the mind's attention back to the present moment,
Following the breath at the belly.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Remain curious,
Following and observing all the ways in which the breath affects the belly.
Seeing micro-movements,
Micro-sensations,
All the places reached in the belly by the natural breath.
Stay with the breath at the belly.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Find awareness now to move up to the ribcage.
Begin to follow all the natural movements and sensations of breath that come in the ribcage.
Perhaps noticing the space between the ribs during each natural inhalation.
Without changing the breath,
Without controlling the breath,
Simply observe the natural rhythm and sensation of breath all around the ribcage.
You can do this by simply following the breath,
Or again counting to eight and starting again and again.
Follow the breath at the ribcage.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
If you discover the mind wandering,
Note the type of wandering,
Pleasant,
Unpleasant,
Or neutral,
And then bring the mind's attention back to the breath around the ribcage.
You might notice where you're feeling the breath the most.
Front of the ribs,
The back of the ribs,
The sides of the ribs.
Be curious about each present moment breath.
Stay with the breath at the ribcage.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Now,
Float the awareness up to the tip of the nose.
Without changing the breath,
Without controlling the breath,
Start to observe all the natural movements and sensations of the breath at the tip of the nose.
You might feel the warming and cooling of the exhalations and the inhalations.
Perhaps feeling the micro movements of the little hairs in the nose.
Maybe even feeling the breath on the upper lip.
Be curious about every breath.
Stay with the breath at the tip of the nose.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
If you ever become aware of the mind wandering,
Don't give yourself a hard time about it.
Just note the type of wandering and guide the mind's attention back to the natural breath at the tip of the nose,
Giving the mind permission to take a break from thinking.
Follow the natural breath or count the natural breath at the tip of the nose.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
In these remaining moments,
Either keep the attention at the tip of the nose or invite attention to expand,
Feeling the way the whole body is breathed.
Stay with the breath.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
Very gradually begin to deepen the breath.
As you gain control of the breath,
Release the meditative focus.
Scan and feel the whole body,
Noticing the effects of this breath-based meditation.
Is anything expanded,
Softened,
Settled?
You might set your intention for the hours or the days ahead.
Rest one hand over the heart,
One hand over the belly.
Join for the movement of the breath,
The warmth of the touch.
You might offer yourself some appreciation,
Taking time out of what may be a very busy day to join together to practice mindfulness.
Very gradually let the eyes flutter open,
Taking in color and light,
Wishing you the very best.
