One of the first considerations in any meditation practice is the setting and the posture.
While we don't all have the most perfect paradise to meditate and sleep in,
Taking a moment to make it as comfortable as possible can be very helpful.
Try to make sure there isn't anything in your line of vision that,
If you happen to open your eyes,
Might annoy you,
Like a pile of work or messy area.
If you're going to try to sleep,
Make sure your sheets and blankets are how you like them,
And if you need an extra pillow under your knees or something over your eyes,
Take the time before you start to set things up well.
This helps set up your intention for the practice.
That is a practice of goodwill to yourself to make these small arrangements.
In setting up your posture,
If you are seated,
The emphasis is less on sitting very upright and more on comfort and ease,
Though still avoid slouching.
For lying down,
If you plan to transition to sleep,
I generally recommend lying on the back with pillows for props under the head and legs,
If that's what's comfortable.
If you sleep on your side or belly,
You can make that transition at the end or whenever it feels right.
Let's begin by taking a deep breath all the way in,
And when you reach the top of the breath,
Pause for a moment,
And then take a little bit more breath in,
And then sigh the breath all the way out.
And pause at the bottom of the breath,
And if there's a little bit more air to let go,
Just let that go also,
And move right into your next inhale,
Repeating the same thing again,
Taking a very full breath,
And pausing for a moment,
And then breathing in a little more before allowing the breath to flow out all the way,
Pausing,
And then really emptying out the lungs.
And you can do that one more time on your own if that feels right.
And as you finish these deep breaths,
Begin to appreciate how you've already intentionally brought some benefit to your system.
Aligning with this benevolence is the underlying feeling of goodwill,
The basis of our intention.
So,
As you begin to allow your breathing to flow of its own accord,
Take some assurance that you are taking a posture of benevolence,
Which allows for letting go into ease,
Into relaxation,
And if it's your intention,
Into sleep.
With the breath moving comfortably,
Moving naturally,
Allow your awareness to notice the shape the breath takes in your body,
And maybe that at first you can feel it in just one area,
Like at the nose,
Somewhere down through your airway,
Your abdomen,
Wherever that is,
Just allowing the awareness to rest there with the breath,
Experiencing the benevolent refreshing aspect of the breath.
Your benevolent intention combined with the natural refreshing properties of the breath,
Help the breath be restorative,
Help you have a more restorative experience in meditation and rest.
Lastly allow your awareness to open up to include more and more of your body,
Sensing the growing sensations of breathing connecting with the sensations of the body as a whole.
Allowing the breath to take shape in a larger and larger way,
In your senses,
In your body.
Feeling the torso fill with the breath,
The ribs expanding gently to open for the breath.
Sensing,
Down into the pelvis,
And up into the upper chest and neck.
With each breath opening up more and more to the sensations of the body.
Down into the legs,
Gradually down to the feet,
And up through the face.
And inclining the mind to the feelings of refreshment,
The pleasant abiding in the body,
Sensing each rising breath,
Each falling breath,
And the whole body.
If the mind is offering thoughts,
Notice if they align with your benevolent attitude.
You can bring your thoughts into this alignment by extending the attitude you've taken for your own body and mind and offering it to whatever or whoever comes in from the outside,
In through your thoughts.
You might say,
I am taking a posture of peace for myself and I wish for others to do that for themselves.
I take responsibility for my own ease and rejuvenation and I wish that for anyone who needs that as well.
Staying gently with each rising and falling breath and with the fullness of the whole body at ease.
And any thoughts,
Leading gently back,
Wishing well,
Benevolently acknowledging whatever arises and returning back to this moment of this breath.
Make an offer of peace to any intrusive thoughts,
Of people,
Places,
Plans,
Continually returning to the same offer of peace you are giving to yourself.
Your intention,
Your posture of benevolence allows you to leave other concerns behind.
You can have confidence that this is beneficial to you and those around you.
Giving your attention to each moment of the rising breath,
Each moment of the falling breath,
Your body at ease.
The breath and energy finding its way,
Restorative,
Peaceful,
Benevolent.
Find yourself in a field of goodwill,
Of benevolence and allow that if sleep is your goal,
It will come when it's time.
Your restored being,
Your peace of mind is allowed to thrive in this space of goodness.
