Headphones or earbuds are recommended for this meditation.
Today we practice Anapanasati,
Inhalation and exhalation of the breath by being with the breath.
As you inhale,
Feel the sensation of the breath just inside the nostrils,
Outside the nostrils or above the upper lip on the surface of the skin.
Feel the inhalation of the breath and the sensation on the surface of the skin in that triangle area.
Sit with it,
Allow the breath to form its own natural rhythm and feel the exhalation of the breath in that triangle space on the surface of the skin.
Sit with it,
Just notice the rise and fall of the breath,
The sensation on the surface of the skin and any time the mind wanders,
Just acknowledge that and bring it back.
Do not try and suppress or repress or depress any sensations,
Acknowledge the sensation,
Notice the mind has wandered and bring it back.
This is the practice of Satipatthana,
Awareness of the mind and the path of the mind,
Satipatthana,
The way of,
Awareness of the way of the mind,
All sensations via for the mind's attention,
All sensations rise and fall,
All sensations rise and fall,
The body and the mind are connected.
And we're just beginning the journey of awareness that the body and the mind are connected,
All sensations rise and fall,
All sensations rise and fall,
All sensations via for the mind's attention,
Whether they're a physical sensation,
An emotional sensation or a thought,
All sensations felt in the body are created in the mind,
All sensations are impermanent,
There is a habitual behaviour for the mind to seek comfort over discomfort and therefore the mind will continue to wander,
Vying for your attention,
Trying to distract you from sitting and merely witnessing the rise and fall of all sensations over and over and over and when we cease relinquishing control to the mind,
When we cease taking action and following the mind and we sit with just witnessing the sensation itself,
It shifts from difficult,
Uncomfortable,
To calm,
Peaceful and comfortable,
Just witnessing,
Impermanence,
All things rise,
All things fall and if we don't attach to it,
We are aware all things rise and all things fall.
This is the first step,
Patience,
Compassion,
Practice and vigilance.
At the sound of the bell,
Gradually bring yourself back into the space that you occupy and gently open up your eyes.
To complete the meditation sitting,
Use compassion when you ask yourself,
What have I learned about myself in this sitting?
What have I learned about myself in this sitting?
Meditation consists of awareness,
Concentration and contemplation.
