Hello and happy day.
Welcome to the breath awareness meditation.
Let's start with finding a comfortable seat in any position that suits you best.
Propping yourself in any way that you'd like using pillows,
Blocks,
Blankets.
Making yourself a cozy nest and settling down.
As you do so,
Maybe feeling the ground underneath you.
Checking in with your spine,
Your back.
Keeping it upright yet not too rigid.
Noting the natural plumb line of your spine.
Letting your hands to rest on top of your knees if that's comfortable.
Allowing your elbows to relax.
Your shoulders to drop and let go.
Releasing your jaw.
Giving yourself a smile to help your face to relax.
Releasing eyebrow center.
Gently closing your eyes once you're ready.
And we'll keep them gently closed throughout.
Notice if there's any sensations in the body.
Gently scanning.
Feeling yourself to be here and now.
From here gently shifting that focus into the sensations of your breath.
Maybe you notice your chest rising and falling.
Your belly,
Shoulders.
Noticing how the breath is happening throughout the body.
From here we're going to be shifting that focus into the area around your nostrils.
And we remain here aware of every single breath.
Every incoming breath and every outgoing breath.
Natural breath as it is.
That natural flow without trying to modify or change anything.
If the breath happens to be long and deep.
Just allowing it to be that way.
If it's short or shallow.
We allow it to be short or shallow.
Letting it be whatever it is.
In whatever way it flows.
You may find that it's passing through the left nostril a bit more than your right.
And so allowing it to be that way.
If the flow of the breath is quite equal through both nostrils.
Just noticing the sensation of it as it is.
We remain aware and keeping your focus on your breath only.
Staying alert.
Attentive.
Keeping the constant awareness of the breath.
The breath gently going in and the breath going out.
Keeping the attention fixed around and below your nostrils.
Above your upper lip.
Aware of every single breath.
If the mind wanders off gently,
Kindly,
Gently.
Bringing you back to the breath.
No judgment,
No evaluations.
Your breath is what matters right this moment.
Ingoing breath.
Outgoing breath.
Natural and pure flow of the breath.
Nothing but breath.
Right this moment.
Maybe you notice the fresh sensation,
The cool sensation of the inga,
Ongoing breath.
And as you exhale,
You notice the warmth,
The moisture of that breath.
Keeping that breath natural as it is.
Completely focused on the sensations of the breath.
You here the breathing flow changing document?
If the mind wandered off,
Smilingly bring it back.
Ingoing breath and outgoing breath.
Maybe finding a sense of gratitude within ourselves for that wonder of our body breathing.
Noting how naturally,
Freely and effortlessly our body provides us with the oxygen,
With the renewal.
Once you're ready,
Starting to notice any sensations in the body,
Sounds around you,
Smells,
Changes in light through your closed eyelids.
You're welcome to wiggle your toes and fingers,
Gently shift your head side to side.
Sometimes it's nice to lick your lips and bringing your hands to your heart center in prayer if you wish,
Or simply bringing your palms on top of your heart,
Feeling the warmth,
The heartbeat,
The rhythm.
And as you feel the heartbeat,
You're very welcome to join me in some affirmations out loud or silently.
I am peace.
I am light.
I am love.
I am me.
I am enough.
Slowly blinking,
Open your eyes when you're ready.
Noting if there's any difference between the moment you sat down for this practice and right now.
Maybe giving yourself a little smile.
I hope you have a lovely day or evening.
