As we begin this meditation,
We create an intention to be totally present in this moment.
Being truly present allows our mind to be alert,
Focused and open to the creative part of our mind.
When we are worried,
Stressed or anxious,
It is difficult to stay focused in the present.
At these times,
The mind can become troubled with unmanageable thoughts.
We can then feel tense and agitated.
The agitated,
Ruminating mind then begins to affect the body with tightness,
Tension and shallow breathing.
Turning toward the body's tense response to the mind's unrest by consciously focusing on our breathing can return the body and the mind to a state of balance and equilibrium.
For the body has its own wisdom and turning our attention toward the body's essence can bring peace to the mind.
So now as you become more comfortable,
Focus your attention on your breath,
Perhaps taking a few deep breaths.
Staying with the breath,
Allow your body to sink into the chair that is supporting you.
Begin to scan your body for a moment and notice any areas where you may be feeling tension,
Stress or tightness.
Continue to breathe and allow your attention to drift to any muscles that seem tight or any discomfort in your body.
Just notice these sensations without trying to change them.
Do not judge the sensations.
Just continue to be aware of them with neutrality.
As you continue to focus on your breathing,
Also notice your heart beating in this moment.
Be aware of the beating of your heart and synchrony with the breath.
Breathing.
.
.
Breathing.
.
.
Breathing.
.
.
Now let your awareness sink down to your lower abdomen,
One of the main energy centers in the body,
The dantian.
Feel yourself breathing more deeply from this area in your stomach.
Perhaps you notice how the belly rises and falls with each breath.
Let your attention remain on your breath and your body's response to your breathing throughout this meditation.
If your mind wanders as soon as you become aware that you have drifted,
Note it and gently bring your attention back to the breath.
Allow your breaths to be long,
Deep,
Easy,
Like the rhythmic rolling in and out of the waves on the beach.
Take long,
Slow,
Deep breaths.
Gradually allow your attention to focus on the exhale of the breath.
Notice how the breath gradually fades off into emptiness.
If it feels right to you,
Pause for a second before the next inhale.
Notice the space between the inhale and the exhale of your breath.
Perhaps pausing between the inhale and exhale just for a second,
Noticing the space between breaths.
Notice the silence between each breath.
The silence between the inhale and exhale.
Being aware of all the aspects of the breath,
The inhale,
The stillness,
The exhale,
The exhale,
Then silence and the space between.
In the stillness between breaths is awareness.
You are becoming more aware.
In the silence,
Rest the center of your being.
Allow the breath to relax into this space.
Notice how the next breath arises from this stillness.
Feel the silence permeate the breathing cycle and allow your mind to rest in this stillness.
Now begin to feel the breath flowing in and out,
Covering your body like a warm blanket.
Imagine your skin absorbing the soothing stillness like a soft,
Cool breeze brushing over your face.
Gently release this enormous quietness,
This deep breath.
Allow the extra� sing the feeling brought to you by the hard-working,
Onite breathing.
Enjoy the quiet blue lights,
The VP with a source sound and the mouth southwestern Gitel body.
Feel the vitality,
The energy of the breath nurture and heal your body.
With each breath,
Any discomfort or heaviness begins to slip away from the body.
Breathing in,
Silence.
Breathing out,
Stillness.
Feel this nurturing breath wash away any agitation in your mind.
As you breathe in,
Allow the energy of the breath to nourish and heal your body.
As you breathe in and out,
Begin to let go,
To give yourself to this moment.
And as you let go more and more,
Perhaps you begin to feel a lightness spread over your being.
Breathing,
Breathing,
Slowly,
Effortlessly.
Just riding the soothing waves of the breath.
Feel the silence that is your breath.
Know that in this silence rests awareness.
Notice the rising and falling of the breath's energy.
As you breathe,
Perhaps you can feel a wave of this warm energy flow over the body.
Perhaps you can feel this energy seep deep within the body,
Clearing out stress and tension,
Banishing worry and unrest in the mind.
Know that when the mind rests in stillness,
Awareness and wisdom will arise.
So follow the breath.
Follow the inhale.
Follow the exhale.
Notice the silence in between breaths.
Feel the silence in the breath.
Let the breath be free.
Feel yourself rest in the silence,
In this freedom,
Yet aware that you are fully awake.
You are breathing in and breathing out,
Slowly,
Effortlessly.
Just riding the soothing waves of each breath and taking all the time you need to be present in awareness,
To be in the stillness,
In the wisdom,
To experience the essence of your being fully in this moment.
Let it do its job,
Let it do its job.
