I will be doing this meditation by crossing my legs in a seated position and bringing my hands together,
Putting my right hand under my left hand and letting my thumbs softly touch each other and I will hold them on my legs.
If you are practicing yoga,
Meditation or if you are used to this way of sitting you can do the same.
If you are having back problems you can take a pillow behind your back or you can sit on a chair or join in a laying position.
During the meditation your eyes can be closed or open or it can change.
Find a comfortable position for yourself.
Whenever you find your meditation position softly look around inside the room until you see something interesting for yourself,
Something with a different shape or a different color or something that you didn't expect to see.
Whenever you find such a thing bring your attention to its details.
Let your attention go deeper in the color of it and then the shades,
The light's reflection and notice the shape of it and slowly come back to the center.
The meditation we will do has five stages and I will play a gong in between each stage to let you know that we are passing to the next one and the first stage.
In this first stage we will follow our inhales and exhales and put a number where it ends.
Inhaling,
Exhaling one.
Inhaling,
Exhaling two.
Inhaling exhaling three.
If you come to ten start from one.
If you get distracted start from one.
Don't try to impose any pace on your breathing.
Let it flow naturally.
For many of us the idea of starting a meditation habit sounds to you.
It's difficult because we think that we won't be able to keep our minds away from the thoughts.
By keeping our attention on these numbers we are making it a bit easier for our attention to stay in the present.
So haven't the mind seen thebones bio-l biology support that or they set forth trigonomes Second stage.
This time we are putting the numbers before our inhales.
1.
Inhale – Exhale.
2.
Inhale – Exhale.
3.
Inhale – Exhale.
Put your numbers softly and follow them like the gorgeous mountains,
Putting the number,
Taking your breath all the way up to the top and then exhaling,
Softly bringing it down.
And maybe you will have an interval here.
Maybe you won't.
Then putting the number again and filling your lungs.
Let your breaths come in and out naturally.
Don't try to impose anything.
If you notice that you are trying to control your breathing it's also fine.
Then observe this effort to control and keep counting.
And the third stage.
This time we stop counting and we are keeping our attention on the impacts of breath on our whole body,
Observing the moves of your body,
Observe your belly going out and in,
Touching your clothes.
And if you let your attention get deeper here you might notice the efforts of your body and this might bring some feelings in you.
Without getting engaged with those feelings can you see what is there?
You might find pleasure in this,
Feeling your aliveness.
You might notice as you get close with your own body your body thrusts and softens.
And the fourth stage.
In this stage we will keep the attention specifically around the nose,
The tip of the nose,
Nose reels,
The little area between your nose and your lips.
Focus on the deeper sensations and deeper indications of your breathing.
Notice how the air touches your nose reels and see what kind of feelings this brings to you.
And then notice the air right above your mouth and see what kind of feelings this brings this time.
Maybe you will enjoy that touch or maybe you will feel the warmth.
If deepening your attention causes any overwhelming feeling you can always exhale through your mouth because sometimes when our body softens emotions might appear.
Just allow them to be there.
And the fifth stage.
This time we are not trying to focus our attention anywhere.
We are just sitting here with an open heart and welcoming whatever comes.
A thought,
An emotion,
A feeling might come or our attention turns outwards and a sound or a smell might come to our attention.
Just observe without interfering.
We are at the end of our time here.
Thank you very much everyone for joining me today.
I am hoping to meet again tomorrow.
