Hi there,
This is Orin.
Mindfulness of breathing has many benefits.
In this meditation,
We'll explore how to be naturally aware of your breathing in a way that helps relax the mind and body.
This can be useful in and of itself and can also be the starting point for developing a range of qualities like concentration,
Wisdom,
And compassion.
So let's get started.
Find a comfortable posture,
One that feels stable,
Balanced,
And upright.
You can let your eyes close or just look down at the ground in front of you,
Letting your gaze be soft and unfocused.
If you like,
You can take a few slow,
Deep breaths,
Breathing in deeply through your nose,
Breathing out through your mouth in a thin stream of air,
Long and slow.
As we begin,
Set an intention to put down any thoughts of the past or future—memories,
Plans,
Worries,
Or anxieties.
For right now,
All you have to do is be here and relax.
The rest can wait.
Feel your feet on the floor and the contact with the chair or cushion beneath you.
Notice what it feels like there.
Is it hard or soft?
Can you sense pressure,
Weight,
Or heaviness?
See if you can let your attention rest with these sensations of contact for a few moments,
Steadying your attention in the present moment.
In your own time,
Begin to notice the rhythm of your breathing.
There's no need to bear down on the breath or narrow your focus to a specific point.
For now,
Just see if you can be aware of the process of breathing more generally.
What lets you know that you're breathing?
Where do you feel it?
As you breathe in,
You might notice sensations of swelling,
Lifting,
Or expanding.
As you breathe out,
You may feel a sense of something loosening,
Releasing,
Or letting go.
Let your awareness begin to synchronize with your breathing,
Paying a little more attention to that feeling of settling and relaxation on the out-breath.
Store this on your own for a bit,
Tuning in to the rhythmic sensations of breathing.
Try not to be bothered by thoughts,
Images,
Or memories.
They come and they go.
Whenever you notice that the mind is tangled up and thinking,
See if you can just pause inside,
Slow down,
And wait.
Let your attention come back to the body and your breathing on its own.
How we pay attention to the breath is very important.
If we relate to it with a sense of pressure,
Intensity,
Or force,
The breath carries those qualities into the body,
Which begins to feel tight,
Cramped,
Or pressurized.
If we approach the breath with a sense of spaciousness,
With a light and easy attention,
It carries those qualities into the body,
Which begins to feel light,
Open,
Or spacious.
So see if you can bring a light,
Relaxed awareness to the breathing.
You don't have to try too hard.
You don't have to force it.
It's even fine if the mind wanders a bit.
See if you can get this attitude of relaxed,
Easy curiosity dialed in.
We can deepen this relaxation by sensitizing our awareness to the body and feeling how the breath moves through us.
So as you sit,
Notice how tall your body is.
Feel how the torso rises up from the ground.
Allow your spine to extend upwards ever so slightly.
Notice if the breath lifts the chest or torso at all as you breathe in,
Even slightly.
Does it sink or settle as you breathe out?
Become aware of the width of your torso,
How it occupies space from shoulder to shoulder,
From side to side.
Notice how your ribs expand slightly as you breathe in and how they contract as you breathe out.
Can you feel the depth of your body from front to back?
Feel how it swells,
Getting a little bigger as you breathe in,
And how it releases as you breathe out.
See if you can feel your torso in three dimensions as you breathe,
Its height,
Width,
And depth.
Start with this on your own for a bit.
Keep tuning in to that gentle,
Steady rhythm,
Letting the breath move through your body.
Breathing in,
Receiving the breath,
Letting it come to you.
Breathing out,
Just letting go.
Breathing and relaxing.
Again,
Pay particular attention to any sense of calming or settling on the out-breath.
Notice how there's a natural feeling of ease or relaxation that comes with each out-breath,
And see what happens if you give more attention to that settling.
You can imagine your breath like a clear flowing river or a smooth,
Soft piece of silk running through your hands,
Flowing in and out.
You don't need to grab it or pull it.
Feel how it's alive,
Changing.
See if you can just let it come and let it go.
Allowing your body to be nourished by the in-breath,
Receiving its vitality,
Letting it lift and brighten your mind,
And allowing your mind and body to be soothed by an out-breath,
Letting it calm and steady your nerves,
Gently letting go and relaxing all the way out,
All the way through to the end of the breath.
Breathing in,
Receiving,
Being nourished,
Breathing out,
Relaxing,
Letting go.
Keep practicing like this on your own.
Again,
Descent.
As the meditation comes to a close,
You can bring your attention back to those simple,
Steady sensations of contact.
Your feet on the floor,
Your bottom on the chair or cushion.
In your own time,
You can allow your eyes to open if they've been closed.
Begin taking in the space around you.
Nice work.
You can tune into the breath like this anytime,
Allowing its rhythm and sensations to calm and steady your mind and body.
Feel free to come back and try this again,
Getting a feel for how to relax with the breath.
Thanks for your practice.
See you next time.
