Natural Breath Meditation

Our breath is the closest, most accessable tool available for focused attention. You simply cannot leave it at home or forget where you put it. We can imagine breath like the ocean, wave after wave, coming and going without effort. We become the viewer, the preceiver of the sensations surrounding this breath and can take refuge, a kind of surrender, in this spontaneously present gift. Just sit and breathe and be with this practice of open, incandescent awareness.

Transcript

Of five heart rate.

5.

Available Click on the dive screen if your mouse foot and I choose a letter following name using a number of developed Welcome to our meditation on affectionate breathing.

Let's begin.

Please find a quiet,

Comfortable place to sit.

Position yourself in a way that your bones are supporting the muscles,

And you don't need any effort to remain in one position for the entire exercise.

To do this,

Try keeping your back straight and gently supported,

With your shoulder blades relaxed and dropped,

And your chin tucked slightly towards your chest.

Take three slow,

Easy,

Deep breaths to relax and let go of whatever burdens you're carrying.

Then let your eyelids gently close.

Take a moment to remind yourself that you're bringing not only attention,

But kind intention to your experience and to yourself.

Now finding your breath,

Wherever you can feel it most easily,

Perhaps at the tip of your nose,

Or in your belly,

Or perhaps as a gentle movement of your whole body.

Letting yourself notice the simple sensation of breathing,

Just feeling your breath for a while.

Your mind will naturally wander away from the sensation of breath each few seconds.

Don't worry about how often your mind wanders.

Without judgment,

Gently return to the feeling of your breathing.

Each time that you notice,

Your mind has wandered,

Just like escorting a puppy or a child that's gone astray.

Returning again and again without judgment.

See if you can incline your attention toward your breathing,

As you might incline toward a child or a beloved pet with curiosity and tenderness.

Letting your body breathe you.

There's nothing you need to do.

Noticing how your breath nourishes your body,

Even when you're not actively controlling it.

Now feeling your whole body breathe,

Gently moving with the rising and falling of the breath,

Just like the movement of the sea.

Along with your breath,

Letting all things come and go like the waves along the shore,

Coming and going,

Coming and going,

Just as it is.

Giving yourself over to your breath.

Letting yourself become your breath,

Gently rocked and soothed back and forth,

Melting and merging into every moment of every breath as it is.

Take a moment and savor the stillness of your body.

Slowly and gently open your eyes,

Returning relaxed and renewed,

Ready to begin again as it is.

Reviews

Ronn my RHR got down into the 40s during this session. Pure relaxation.