Just breathe normally.
Namaste and welcome to the second of five sessions of awareness.
My name is Leslie and I am simply a facilitator on this beautiful journey.
Let's now take a deep breath.
It doesn't matter if you are sitting,
Standing or walking.
You can do this anywhere.
Breathe in through your nostrils as deep a breath as you can and then release the air slowly through your nostrils.
Take another deep breath.
Enter your nostrils as deep a breath as you can and then release the air slowly through your nostrils.
Let these breaths create space,
Focus,
Clarity and grounding.
In the first session we use the awareness of abd as a means towards insight.
In the second session we will focus on the rising and falling movement of the abdomen.
I will keep guiding you through this session but you can practice this awareness meditation whenever you have a few minutes available.
We will start and stop the session at the sound of the bell.
Take a comfortable position and direct your attention to your abdomen.
Focus your attention an inch or two above your navel.
Don't look at the area but simply shift your mind there.
You can put your palm on the spot if you are not able to focus on it.
So as you breathe in feel the abdomen expand and as you breathe out feel the abdomen contract.
As the abdomen rises observe the motion from the beginning to the end with your mind and when the abdomen falls observe the same motion.
Keep observing the rising and falling movements.
You don't have to control the movement.
Just know the movements.
Don't judge them.
Don't describe them.
As you do the exercise restrict your attention to what is occurring in the immediate present moment which is the rising and the falling of the abdomen.
Don't think about the past or the future.
Don't think about anything at all.
Simply let go of all bodies,
Concerns and memories.
Empty your mind of everything except the abdominal movements occurring right now but don't think about them just know them.
If you feel your mind wandering then as the abdomen rises you can make a mental note rising and as the abdomen falls you can make a mental note falling.
Be patient as it will take some practice to keep the mind from wandering and if you notice the mind has wandered simply bring your attention back to the rising and falling movements.
You can practice this technique for at least five minutes but not more than an hour.
Let us now move to a short guided meditation.
Be comfortable wherever you are.
Close your eyes and bring your awareness to your breathing.
Now visualize an unlit candle in the center of your body just below the rib cage.
As you breathe in light up the candle with a spark of positivity coming from the center of your being and with every breath let the flame get bigger,
Let the flame get brighter and as the flame gets bigger and brighter notice the golden glow of the light of the candle.
Feel it first illuminating your rib cage and as you keep breathing and it gets brighter feel it eliminating your abdomen and as you keep breathing feel the golden glow filling up your heart and deep breath that you take.
Feel this golden light spreading through your legs up to the tip of your toes spreading through your arms right up to the tips of your fingers.
Let this bright glow pass through your neck illuminating your face and the crown of your head.
Feel your whole body now illuminated with this light and feel your entire being radiating in this warm glow.
Feel yourself full of this light,
This light that is emanating from you which is making you shine and when you are ready you can open your eyes energized with the light and ready to shine the same light on everyone you encounter today.
Namaste
