The Breath Awareness Meditation Welcome and greetings.
My name is Tony Sacardi and this is a Breath Awareness Meditation.
It's raining today and I'm inviting you to use the backdrop of the rain falling as a reminder of our thoughts,
The constant flow of thoughts that we can either engage with,
Get lost in,
Or listen to as a background noise just like the rain.
I'm inviting you to come into this meditation with no expectations,
With an open mind,
An empty cup,
A beginner's mind.
And I'm also inviting you to let go of any judgment.
There is no right or wrong during the meditation,
Only the present unfolding itself moment by moment.
Please take your position.
If you are sitting on a chair,
Make sure your feet are flat on the floor and let your hands gently rest on your lap with the palms facing up if that is comfortable for you or facing down.
Keep your spine straight but do not ride too hard and your head should be slightly tilted as if you were looking at the floor five feet in front of you.
Take some time to adjust the position to make it comfortable,
Stable,
Alert and dignified.
And when you are ready gently,
Slowly close your eyes.
Now take some deeper breath and inhale gently,
Slowly through your nose if possible all the way into your belly.
And then gently,
Slowly exhale through your nose all the air out.
Again inhale slowly,
Gently through your nose all the way into your belly and slowly,
Gently exhale all the air out.
Do it again three times on your own.
And when you are done come back to your normal breathing.
Let your breath be natural let your body do the breathing for you.
And bring your attention to your belly as it is rising up and down as a result of your breathing.
Feel the movement of your belly rising up and down as a result of your breathing.
Feel the gentle movement like waves at the ocean on a calm day.
Tune in with the rhythm of your belly rising up and down as a result of your breathing.
Now bring your attention to the sound of your breathing.
Listen to the sound of your breathing as you inhale and you exhale.
Listen to your breathing as if you were listening to someone else's breathing.
Listen to the sound of your breathing.
Stay with your breathing.
Do not wander in your thoughts.
Do not label or judge the sound of your breathing.
Simply listen to it as if you were listening to someone else's breathing.
Listen to the sound the vibration of your breathing as you inhale and you exhale.
Now bring your attention to the pressure of the air coming in through your nose as you inhale through your throat and into your lungs.
And then from your lungs to your throat to your nose as you exhale.
Feel the air as it passes through your nose,
Your throat,
Your lungs as you inhale and you exhale.
Maybe cold air coming in and warmer air coming out.
Feel the sensations of the air coming in and out as you inhale and you exhale.
Now bring your attention to your chest as it is rising up and down as a result of your breathing.
Feel the gentle movement of your chest rising up and down as a result of your breathing.
And focus on the center of your chest as it is rising up and down.
And feel the sensations there.
Explore the sensations in the center of your chest as you are breathing in and out.
Feel the air as it is rising up and down as a result of your breathing.
Now bring your focus on the little space between the tip of your nose and your upper lip.
There is a tiny little space just above your upper lip where you can feel the air coming in and out of your nose.
Focus on the space between the tip of your nose and your upper lip and feel the sensations there as you breathe in and out.
If thoughts are coming in simply let them.
Do not engage with them,
Follow them.
Let them be a distant noise just like the rain.
And keep your focus on the little space between your upper lip and the tip of your nose.
Now let's move on to the next video.
Thank you for watching.
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Until next time,
Bye.
Now bring your attention back to the movement of your belly rising up and down as a result of your breathing.
And at the same time,
Feel also the movement of your chest rising up and down as a result of your breathing.
And the sound of your breathing and the sensation of your breathing in your nose,
Throat,
Lungs and that little space between the tip of your nose and your upper lip.
Bring everything together.
Feel everything at once.
The movement,
The sensations and the sound of your breathing.
Now take a few deeper breaths.
Let go gently,
Slowly of your focus on your breath.
Come back into the room where you are.
Remember what time of the day it is.
Feel your feet,
Your hands.
Wiggle your toes,
Your fingers.
Stretch if you feel like it.
And when you are ready,
Gently,
Slowly open your eyes.
