And we'll begin this awareness of breath meditation first by finding a posture that feels both comfortable and invites awareness and concentration and is balanced.
Do this by moving to the front of the chair and feeling the feet firmly planted on the floor or sitting in a cushion with your legs crossed in front of you.
Hip slightly tilted forward.
You might shift from side to side,
From front to back.
Find that place that feels both balanced and upright doesn't require attention to remain in a stable position.
Encouraging length in the spine and in the neck.
Feeling the dignity of this sitting.
Sensing the sternum rising,
Heart coming up out of the chest as the shoulders open and soften.
Hands can be resting in the lap,
Folded.
Your gaze can be down at the floor,
Maybe eyes slightly open if that's comfortable or eyes closed.
First just feeling this body here sitting.
What's it like to be in this body right now?
Then bringing awareness to the breath.
Just as it comes in,
Noticing the air as it enters the nostrils and moves down through the throat,
Into the lungs,
Maybe all the way into the belly.
Feeling the rhythm of this breath as it is.
No need to make it be anything other than it is.
Participating with the breath and noticing what it has for you today,
What it's bringing to you today.
Breath might be shallow,
Might be deep.
What is this breath?
And as you invite awareness of the breathing,
Notice too where you feel most comfortable focusing your attention.
It might be as the breath enters right at the tip of the nose.
It might be at the rising and the falling of the chest,
The infilling of the belly as it expands and contracts.
It may be the whole body breathing,
The rhythm of the breath as it enters and moves the body.
This can be a wonderful anchor and support to come back to,
A home.
As we begin this concentration practice of awareness of breath.
You may notice that thoughts are in the mind or emotions are present.
You can notice those and come back to the breath,
Bringing attention back to that anchor.
It's really natural for the mind to be busy,
Preoccupied with business of the day,
Even memories.
Working with the breath,
Connecting to the breathing.
You may notice that allbox versions of yogas are keeping one another.
The mind is used to being occupied and busy.
So when you notice that it is creating a story or lost in thought,
Coming back to the breath,
Gently reminding yourself that the focus right now is just with the breath and remembering it's the mindful moment,
Noticing where the attention is and bringing it back.
Nice.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
Breathing with this body in this moment and knowing that you're breathing.
Originally wasn't being reported,
Were you the other one featured on this channel?
And where's the mind now?
And focusing and coming back to the breath.
As it comes in,
Draw in the breath and notice at the top of the breath the space right before the exhalation.
And at the point of exhalation right at the bottom of that breath before the inhalation,
Space between there.
And at the point of exhalation,
Space between there.
And at the point of exhalation,
Space between there.
And at the point of exhalation,
Space between there.
And at the point of exhalation,
Space between there.
And at the point of exhalation,
Space between there.
Breathing in,
I know I am breathing in.
And breathing out,
I know I am breathing out.
Breathing in.
Breathing out.
Breathing out.
You might notice that sounds in the environment distract you.
Can you notice this?
And noticing if there's a story that goes along with that and coming back,
Coming back to the breath.
Breathing in.
Breathing out.
Breathing out.
Being completely present in my own breath.
My own body.
Breathing in.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Where's the mind now?
See where it goes?
Inviting it back.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
Breathing out.
A poem by Dana Faulds being present.
Breathe,
Relax and feel.
Take time to slow down.
Take time to slow down the pace of life.
Watch the rise and fall of moods.
The birth and death of dreams.
Feelings and sensations seem so real yet they shift like changing clouds and flow with the high tide out to see again.
Allow it all to be.
No need to grasp or push away.
Present with each moment.
The whole of you.
Body,
Mind and soul.
Opens to receive.
Breathe,
Relax and feel.
Take time to slow down the pace of life.
Watch the rise and fall of moods.
The birth and death of dreams.
Feelings and sensations seem so real yet they shift like changing clouds and flow with the high tide out to see again.
Allow it all to be.
No need to grasp or push away.
Present with each moment.
The whole of you.
Body,
Mind and soul opens to receive.
No need to grasp or push away.
