Hi there.
My name is Gabrielle.
Today we'll be doing a meditation on the space between the breath and the body.
Find a comfortable seat,
Whether that be in a chair or on the floor.
And as much as possible,
Have an upright but comfortable position of the spine.
And before we settle into meditate,
Take a look around at your surroundings.
Orient yourself.
Tell the body,
The mind,
The breath that now is the time to sit,
To be present.
The body,
The mind and the breath often don't like to be still.
So sometimes it helps to give them a little notice.
Hey,
This is what we're doing now.
So in this comfortable seat,
Close the eyes.
Breathe through the nose.
Relax all the muscles of the face.
Be surprised how much we don't relax the face,
The jaw between the brows.
Think of the face of a sleeping child completely at rest.
And play with the breath here through the nose,
Allowing to hear a little whisper through the nose of the breath,
A little hum,
Perhaps not exaggerated,
It's there.
To do this,
There's sometimes a shift in the throat to stretch and slow the breath out.
That is called Ujjayi breathing.
But you don't need to get too focused on details.
Simply slow the breath to a comfortable pace through the nose.
You'll notice between these tiny sounds at the top of the inhale and the bottom of the exhale,
There's a pause,
Stillness.
During that pause,
Place attention on the heart,
Not the anatomical heart,
The heart in the center of the chest.
Inhale,
Pause.
Exhale,
Pause.
Simply notice the natural pause.
We're not trying to retain the breath here.
But take each opportunity in between breaths if thoughts occur,
Just notice them,
Let them go,
Come back to the sound of the breath and the space between breaths.
Keep following the breath in this way,
Gently focusing on those spaces in between.
And in this way,
In this practice,
You can start to find that because we're always breathing,
There's always opportunity to find stillness.
Even just for a moment,
You can find it for many moments and string them together.
We're concerting.
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