So now is a good time to get into a comfortable position,
Adjusting the body,
Allowing yourself to settle in.
And we start this practice by becoming aware of your breath,
Not changing it,
Just noticing the inhale and the exhale.
And just noticing inhale and exhale.
Settling into the breathing,
Allowing it to fall into a natural pattern.
And as you notice your breath,
You may also notice thoughts arise and treat those thoughts as if they are clouds kind of floating by in the sky.
You notice this cloud or you notice this thought.
And just as you would watch a cloud in the sky disappear into the blue,
Allow yourself to treat thoughts this way as well.
Noticing the thought,
Watching it disappear into the background.
And each time that you're distracted by clinging to a thought,
I want you to either return to the breath or return to the music or return to my voice.
And just keep doing this as thoughts come in over and over.
And just keep doing this as thoughts come in over and over.
And just keep doing this as thoughts come in over and over.
And eventually,
As you exhale,
Become aware of your breath escaping and dissolving into space.
And eventually experience the same thing with the inhalation.
And slowing down,
Beginning to allow your awareness to mix into open space with the breath on both the inhale and the exhale.
Slowing down,
Beginning to allow your awareness to mix into open space with the breath on both the inhale and the exhale.
To deepen this practice,
Begin to hold the breath after the inhale for a few seconds before exhaling.
By doing this,
You're splitting the breath into three parts.
Inhalation,
Holding,
And exhalation.
Take a few moments and fall into this pattern,
Breathing in,
Holding your breath for just a few seconds,
And then exhale.
MAJOR AD wanders soul BEful of the person for self- TP you you you you you So now that we've settled in to this pattern as you inhale began to chant to yourself Oh Wisdom clarity and consciousness And as you exhale chant home In this middle place this place of holding you will chant So inhale with the own Oh hold with the ah which is that openness and exhale with a union of openness and wisdom together Breathing in Oh wisdom clarity and consciousness holding openness spaciousness I'm breathing out home the union of openness and wisdom together Chanting these sacred syllables helps to further support awareness And is believed to purify our minds And as you continue with exhale You will relax more Continuing with the exhalation and relaxing more Continuing your awareness Continuing your practice of this awareness and letting go of thoughts Returning to the breath of the music Doing this For just a few more moments You You You You You You You You And now anticipating That the music is coming to a close Also bringing this practice Slowly To an end allowing yourself To enjoy the feeling of relaxation you're experiencing Taking a deep breath in And out and And once again breathing in with the yom holding with the yah and out with the home Taking another deep breath Wiggling your fingers and toes and when you're ready Opening your eyes if you have not already done so
