In this meditation we'll begin by focusing on the most prominent aspect of our breath.
We'll then be transitioning to open our awareness from this narrow focus to a wider awareness of our full body and its natural experience as it breathes on its own.
Transmitting our awareness poises us in a more receptive experience.
Instead of doing we are witnessing what is there.
We may notice sounds or thought.
We may become aware of sensations such as pulsing or vibration,
Heat or coolness.
With each noticing we simply bring ourselves back to the wide awareness of this body as it breathes.
We'll begin by sitting comfortably in an upright position,
Feet making contact with the ground or perhaps legs crossed,
Arms resting gently on your lap or by your side,
Noticing points of contact with the chair,
Cushion or floor.
Inviting a softening to any area that may be holding on to tension,
Perhaps your shoulders or your jaw,
Your belly,
Fingers or toes.
And softening any other area of tightness that you may be experiencing.
Bringing a gentle awareness to the natural flow of breath as it moves through your body.
Tune into the most prominent aspect of your breath,
Perhaps the rising and falling of your chest or your belly or your nostrils as you breathe in and out.
And allow your awareness to remain with this one aspect as an anchor.
Each time a thought appears or you're drawn out to sound or sensation,
Simply bring your awareness back to this one aspect of your breath.
And now,
Widening our awareness to our body as our body breathes,
Riding the rhythm of each breath,
Witnessing,
Not interfering.
Lets accept our experience with our body at this point.
It's not our goal to hold the mind still.
Instead gently bring attention back to your full body as soon as you notice the mind has moved off to thought,
Sound,
Or sensation.
Noticing the body as the breath flows through effortlessly.
It's not our goal to hold the mind still.
It's not our goal to hold the mind still.
Poised with open awareness of the body breathing.
It's not our goal to hold the mind still.
Remaining here with open awareness as the body breathes on its own.
It's not our goal to hold the mind still.
It's now time to bring a gentle awareness back to your present surroundings.
Noticing the weight of your body and limbs.
Tuning in to the sensation of your body with any surface that it is in contact with.
Clothing,
Cushion,
Floor.
Inviting some small movement to your neck,
Fingers,
And feet.
Gently open your eyes in a soft gaze as you become attuned to your surroundings.
Each time we're aware that our mind goes out to thought,
Sound,
Or sensation is a true mindful moment.
Each mindful moment helps us develop a more stable mind and see that everything is in a constant state of change.
This brings us closer to understanding that peace is available even through challenging times.
Through this wisdom we can learn to live like a lotus.
No remembering,
No mud,
No lotus.
Thank you for watching!
