Welcome,
And I hope that each one of you will come to find peace within yourself.
Today I just want us to focus on the breath.
Just a short little practice where all we want to do is follow our breath.
And if you've listened to some of my other lessons,
You know that I believe that the breath is everything.
You can study ancient texts and learn words in Sanskrit.
You can learn mudras and bend yourself into a wide range of positions.
And all of these things are great and they're interesting.
But having meditated for 53 years,
I've come to firmly believe that the breath is the single most important aspect of meditation and mindfulness.
And by learning how to focus on your breath,
You can find the real power in meditation.
You can deal with pain.
You can ease tension and control anxiety.
You can better deal with the stress that's in your daily life.
Close your eyes now and let's begin to focus on our breath.
It doesn't matter if you're sitting,
Lying down or standing.
The only criteria is that you are comfortable and alert.
Take in a breath through your nose and let it out through your mouth,
Letting out a sigh.
Now all you have to do is breathe.
Just breathe.
Breathe normally and please don't force anything.
This is your meditation and you have to be comfortable with all aspects of it.
You aren't trying to breathe like me.
You're trying to breathe like you.
And as we start to settle into this moment,
Just gently relax your body.
Let go of any tension in your neck and unfurl your brow and unclench your jaw.
And we tense up so often that we aren't even aware of it any longer.
Our goal here is to become aware of our breath and our bodies.
Relax your arms and hands.
Relax your shoulders and let go of any tension in your back.
Relax your legs and feet and just sink into this moment.
Remember forever is now.
And as we continue to breathe,
Feel the relaxation flow through your body.
Breathing in and breathing out one breath at a time.
Do whatever you need to do to settle into this moment because this is the only moment that exists.
If you notice thoughts entering your mind,
Don't worry or make judgments.
Simply observe them and let them drift away.
Your thoughts are like clouds in the sky or a wave on a lake.
You don't need to do anything but observe with no judgment.
Let them pass away while you simply watch.
Our breath is our anchor and it provides us with life and energy.
It sometimes helps if you can visualize the energy flowing into you as you breathe in.
Let any negative thoughts go or any feelings that you have that don't serve you.
This is a time to let go of anything that doesn't help you.
We're looking for inner peace and it's here.
We just have to clear away the obstacles.
We're on the path we need to be on.
Remember,
All the things we're looking for are on this path that begins with our breath.
And we proceed down the path one breath at a time.
Just listen to the sound of my voice.
Observe each breath and thought and just continue to relax and breathe.
Just breathe.
Follow each breath.
Notice it as it comes into your body,
As it comes into your nose.
And notice how it flows into you.
Notice the flow as the breath expands your chest and your belly.
Then follow each breath as it leaves your body,
One breath at a time.
You don't have to focus forever,
But just for one breath.
And then the next.
And then the next.
Breathing in and breathing out.
One breath at a time.
I assure you that the more often you get in touch with your breath,
The easier it will be.
Just breathing in and breathing out.
One breath at a time.
And you don't have to commit to 30 minute sessions.
Just follow your breath for three or four minutes at a time and do that throughout your day.
You'll be amazed at the difference it will make.
Just one breath at a time is all it takes.
Now as we come to a close,
Take one long deep breath through your nose and then exhale through your mouth letting out a sigh.
Open your eyes and come back into the room ready to resume your day.
Sometime soon I'm going to do a live session on alternate nostril breathing which is another great way to get in touch with your breath.
I hope this has been a beneficial and calming session and thank you for spending this time with me.
Till next time.
