This meditation.
Will cover our awareness of breath,
Awareness of body,
Awareness of sound.
Awareness of being.
All wrapped in to one.
Now settling into your posture.
Feeling your body sink into your chair your feet connected to the ground.
Sitting comfortably but actively Feeling strong at the base of your body and tall through your spine and neck.
Now bringing your attention to the breath.
Finding the area of the breath that You must live it.
Where the breath is most present in your body.
It could be your belly.
The DHS.
Maybe it's your nostril.
In your throat Where do you feel it the most?
Once you've determined this Place your focus there.
Sensing your breath coming in and out.
Feeling it expand into your body Notice any sensation.
Any pain or discomfort feel what muscles are in use Noticing the air coming in and expanding and on the exhale contracting.
Bringing presence and awareness to your breath.
As you focus on your breath,
Remembering if your attention is drawn elsewhere perhaps by sound or just by thought Make sure to note.
.
.
Where it went.
And gently guide your attention back to your breath.
Knowing that this is the normal practice.
Knowing that you can always remind your attention to come back.
Now allowing your attention to expand so that it focuses not just on the breath but on the body as a whole.
Opening up your focus to include the shoulders,
The arms.
Fans.
In life.
You heard it.
Bye.
Your mouth,
Your tongue.
Your jaw.
Checking in in these areas.
Relaxing any tension if necessary or if you see fit.
I need your focus now down your chest.
Belly.
Your waist,
Your pelvis your bottom,
Your thighs.
Your needs.
Shins,
Ankles.
Heels of the feet,
Soles of the feet.
Of simplicity.
Finally,
The toe.
Sweeping your awareness over the whole body from toes up to the top of your head bringing everything into focus.
Awareness of the body noticing any sensation any feelings,
Any pains,
Any distractions.
Anything calling your attention at the moment.
Now allowing your attention on your breath and your body.
To relax into the background.
As your focus now goes to the sounds around you.
In the room outside the room.
Noticing that they're fleeting at times.
They come,
They go.
Allow the sounds to come to you.
Putting your focus here.
And the ambient noise.
Your attention is drawn to another sound.
Follow that attention and put your awareness there.
Noticing if that sound is coming,
Going constant.
Listening.
With awareness.
Awareness of sound.
Noticing the fleeting nature of some sounds They come and they go.
Allowing them to pass through.
And now gently allowing the sounds to flow back into the background.
Of your attention goes away.
Focusing back now.
On your thoughts.
What thoughts are popping in?
Where is your mind going today?
Remembering not to the judgment on the thought.
Or any kind of label.
Simply notice what's on your mind.
Putting your awareness on your thoughts.
Realizing what's in your head today.
What's in your mind.
Again,
Remembering not to place judgment.
Or any kind of limitation on the thoughts.
Just simply.
Become aware.
And as you increase your awareness of these thoughts,
Perhaps you put your focus slightly on and the emotions that are arising that might be attached to them.
Any feelings of stress or anxiety.
Sadness.
Happiness.
Thanks!
Or difficulty.
Bringing your awareness to your thoughts and emotions.
Once again noticing what arises.
Or calls for your attention.
And now just as gently releasing those thoughts and emotions to the background.
And gently bringing our attention to the breath.
Returning to home base.
To where you feel your breath most vividly.
Wherever that might be for you.
Placing your awareness there again.
Noticing anything that may have changed any new sensations or old sensations pain or discomfort anything that might be calling your attention at this moment.
Of focusing on your breath.
Expanding now that awareness once again to the body.
Starting at the top of the head.
Moving down the eyes the cheeks,
The jaw.
Relaxing as you go feels right.
The neck and the throat,
Shoulders chest,
The arms,
Elbows the forearms,
The wrists,
The hands.
The belly.
The pelvis.
Reproductive area the bottom,
The hips.
The five.
The knees.
The shins and the calves.
The ankles the soles of the feet,
The heels.
Feeling them connected to the floor the tops of the feet and the toes.
Taking in the entire body.
With awareness and attention and presence.
Staying here for a moment.
Noticing any bitten that arises or comes up.
Calls to you perhaps Remember you are aware.
Or present.
Mindful of this moment.
As we prepare to end this practice.
Reconnecting to the room and subsequently the outside.
Be sure to take this awareness of the body as breath,
Being.
With you into the next few moments.
Feeling your connection now to the seat or the floor.
Reconnecting to the room.
When you feel ready,
Open your eyes.
And gaze back into focus with your eyeball.
Ending this practice.
