Before beginning the practice,
Please find a comfortable sitting position.
You can either sit in a comfortable and supportive chair or in a cross-legged sitting position on a firm cushion on the floor.
It is important that throughout the meditation,
Your body is completely at ease.
Therefore,
If you cannot sit cross-legged for a very long time without becoming distracted or uncomfortable,
It's preferable that you use a chair in which you can sit tall without strain.
If you're using a chair,
Slide your lower back against the backrest so that your spine is nice and tall.
Adjust your posture so that the crown of your head is over the base of your spine.
Close your eyes.
Turn your attention inward and have the intention to completely relax.
To release any tension,
Holding or control.
I welcome you to be effortless.
Become aware of your body.
Be aware of the space that your body occupies.
Now move your awareness to the top of your head.
Have the intention to completely and deeply relax the crown of your head and scalp.
Be effortless.
Feel your scalp,
The crown of your head,
Deeply relax.
Feel your forehead relaxing,
Your face.
Relax the back of your head.
Relax your neck,
Your throat.
Relax your shoulders,
Upper back,
Your chest or breast area.
Set the intention to relax and release.
Feel effortlessness around your physical heart.
Feel it beating slowly,
Calmly.
Relax your solar plexus,
Which is at the pit of the stomach.
Relax your abdominal organs,
Your lower back,
Hips.
Relax your entire pelvis.
Relax your legs and your feet.
Sense your whole body completely relax.
Once again,
Be aware of your posture.
Be aware that your spine is tall and have the intention to relax your whole body.
Relax your whole body.
And now bring your attention to your abdomen.
Notice that as your body breathes in,
Your abdomen moves away from your spine.
And as your body breathes out,
Your abdomen moves towards it.
Be aware of your abdomen moving on the flow of your breath.
Don't force or try to shape your breath.
Just be aware of your abdomen and sense it move effortlessly.
Be aware of your abdomen moving on the natural flow of your breath.
Allow your mind to settle and to become more and more absorbed in the rhythm of your breath.
Be effortless and aware of your breath by feeling your abdomen move.
And if the mind wanders,
Welcome you to bring your awareness back to your breath as you continue to be effortless and aware of your breath by feeling your abdomen move through every inhale and every exhale.
Gradually notice that your breath is a perfect reflection of your mind.
As your mind becomes increasingly quiet,
Your breath becomes more balanced,
Quieter,
And more subtle.
I welcome you to continue to watch your breath.
And when the mind wanders,
If it wanders,
That's okay.
Once you catch yourself,
Bring your awareness back to your breath.
As you continue to watch your breath,
Become aware of any hidden tension held in your breath,
Body,
Or mind.
Wherever you sense tension,
Simply set the intention to relax.
Have the intention to be completely effortless.
Become more and more effortless while being aware of your body breathing.
Eventually your mind will become so quiet,
So at peace,
That you will experience less and less desire to breathe.
Don't resist.
The more relaxed your mind,
The less your body will need to breathe.
As your body becomes completely relaxed and your mind still,
You may even experience a pause between breaths,
A brief moment between the end of the exhale and the beginning of the inhale.
In this brief gap between breaths,
You experience a moment between thoughts.
In this gap,
You glimpse a timeless state of being.
Continuing to effortlessly watch your breath,
Feel your breath leading you back to your source.
As you do,
Feel more and more at home in the gap between breaths.
Just be and watch your breath.
Don't try to make anything happen.
The moment between breaths will unfold naturally the more you drop into complete effortlessness.
Sensing the breath rising out of and returning to a silent and infinite presence,
Be aware that in this moment you are whole and complete.
You are a vibrant expression of infinite intelligence.
I now welcome you to bring your attention back to your breath.
Take a few smooth,
Full breaths to adjust.
Very slowly begin to reopen your eyes and allow your attention to come back to your surroundings.
End of practice.
