Hello lovely people,
Welcome to your 7 day meditation practice,
Meditation course.
Today is day 3.
We are going to be focusing on our breath today.
If you haven't practiced day 2,
Day 1,
I would highly recommend to complete those before you start today's practice.
You can do this practice comfortably seated or lying down.
First few movements will take to settle with our body,
To come into ease and relax.
On the ground,
On the mat or on the chair you are sitting.
Now slow and steady we will start scanning our body.
Physical body you can scan from your toes all the way to the crown or from crown all the way to the toes.
Just trying to notice and observe if anything is coming to the surface,
Anything needs your attention and trying to relax the physical body,
Relaxing each body part,
Making your sit bones heavy,
Relaxing all the ten fingers,
Softening the skin on your face,
Softening the space between your eyebrows.
As you can see we are going from gross to subtle energies.
First we kind of paid more attention to our physical body and then the senses and today we are going a step further to our subtle energy force that's prana.
As you are scanning your physical body you can slowly move towards paying attention towards your breath.
This is the first time that you are paying attention to your breath.
You are just noticing how you are breathing without changing,
Without altering,
Manipulating.
Just notice how you are taking the breaths in and out for few seconds.
Complete attention,
Ekagrata towards your breath.
Now slow and steady,
You are deepening your breaths.
Take a big inhale and exhale to push the air completely out consciously.
We are going to take at least ten deep breaths in and out and again making the breaths consciously increasing the count of inhales and exhales and also as you are deepening your breaths you can pay attention to the physical sensation that's present in your body.
As you are deepening your breaths you can pay attention to your nostrils,
Throat,
The space around your heart and also to belly expanding on your inhale and on exhale everything is coming back towards the midline.
Sucking the belly in and pushing the air out.
I want you to really savor,
Exaggerate inhales and exhales so that you can pay attention to the ripple effect of deepening our breaths and paying attention to prana on our physical body.
Again you are just noticing,
Observing.
If this is the first time you are paying attention to your breath,
You are paying attention to literally expansion of your belly and contraction.
As you are observing,
You can observe the breath,
The temperature of the air that's entering through your nostril and the pathway of the breath.
You can pay attention to the throat,
Around your collar bones,
Your chest,
Your rib cage and your belly.
As you are exhaling again,
Tracing the path back.
Imagine at this moment the only thing,
Responsibility you have is to pay complete attention and understanding your breath and noticing subtle differences.
Getting more and more aware of your breath,
Of this force that's moving,
That's keeping you alive.
Take few more seconds,
Making the breath unhurried,
Long,
Steady.
Now slowly we'll start paying attention to the pauses between inhales and exhales.
So as you're taking a big breath in,
There is a microsecond of pause before you exhale.
So imagine the waves of inhales and exhales but after every wave there is a pause,
A microsecond of pause and we're just paying attention,
Focusing on that pause and then riding the wave again back to exhale and then inhale and exhale but jumping between those pauses.
In those pauses you can find the stillness,
This nothingness.
So trying to savor that.
Having a smile on your face always enhances the experience.
We're here for 30 more seconds,
Just marinating in these waves,
In this present moment.
Riding the waves of inhales and exhales and enjoying the glimpses of stillness,
Of the pauses,
Of the space between inhales and exhales.
The more we pay attention to this subtle energy,
This divine force inside of us,
The more it shows up.
You become aware of it.
So take few more seconds as we're coming to the end of this practice.
Last few seconds of deep breaths in and out.
As we're finishing you can get both the palms at the heart center.
Last few seconds we'll always spend time in gratitude,
Saying thanks to your body,
To your mind,
To your spirit for allowing us to practice and be in stillness.
Getting both the palms at the heart center,
We're going to bow our head towards our heart's wisdom.
Thank you for coming along with this journey of practicing mindfulness and stillness with me.
I'll see you on day four.
