5 - 20 Minute Awareness Of Breath Meditation

This meditation provides less guidance and more silence than the 15-minute meditation. As you become accustomed to meditating, it is important to gradually dispense with the guidance and learn to just observe your experience. As with all practices, once you are familiar with the instructions, you don’t need them anymore. Still, early on it can be helpful to have occasional guidance to call you back.

Transcript

Bringing attention to the sensations of sitting.

Feeling points of contact,

Feet,

Seat,

And hands.

Sitting with a strong back and a soft front.

Quiet and relaxed.

Alert and receptive.

Noticing how the breath feels right now.

Letting the attention settle gradually on all of the sensations of each in-breath and each out-breath.

No need to resist or exclude other sensations or thoughts or feelings.

Choosing to bring the sensations of the breath to the center.

And anytime you notice that you have lost track of the breath,

Coming back patiently and starting again.

If the mind is very busy,

Remembering your tools,

Counting out-breaths,

Checking your posture,

Softening the face.

If you feel that you are trying too hard or controlling the breath,

Perhaps letting it stop for a moment at the end of the out-breath and watching the body begin to breathe on its own again.

And now noticing this breath.

If the mind is settled,

Knowing that the mind is settled.

If the mind is busy,

Knowing that the mind is busy.

And now this breath.

Reviews

Perfect for me, long silences with gentle reminders of now

Great practice. Thank you. ❤️❤️❤️