Just a few words on preparing the right attitude to begin a meditation.
First thing is to be patient.
Don't expect or make effort to create any particular experience.
We will be exploring the awareness of what is already happening,
Not trying to create anything,
And most importantly of all,
Don't try to stop thinking or even change your thoughts in any way.
And give yourself this time to gently,
Gradually allow yourself to be more present.
Now we will begin by becoming more aware of our breath.
Notice the rise and fall of your breath.
Be aware of the breath as it enters and aware as it leaves through the nose or mouth.
Allowing the breath to breathe itself.
Allowing the breath to find its own rhythm in its own time.
Does it matter how fast or slow,
How deep or shallow,
How regular or irregular your breath is?
Become familiar with your breath as it is in this moment.
And explore all the sensations caused in your body by the breath.
So notice if you're thinking about the breath and allow those thoughts to come and see if you can really feel the sensations of the breath in the body.
And noticing which parts of the body are being affected by the breath.
Notice the rise and fall of the stomach or chest.
Feel the fullness as you breathe in.
And the emptying as you breathe out.
Remembering to simply notice when you're back in your thoughts.
Don't fight against that.
Allow yourself to be with your thoughts for as long as you choose.
Allow your thoughts to flow freely.
And when you're ready,
Simply add the awareness of your breath.
And allow your thoughts and your breath to flow freely together.
Not changing your breath in any way.
And not changing your thoughts in any way either.
And you'll spend the next few moments paying particular attention to the in-breath.
Watch the beginning of the in-breath the moment you start to breathe in.
And with each breath as you breathe in,
Follow that breath all the way to the point of fullness.
And get ready to catch the beginning of the next in-breath and follow that breath all the way in.
Feeling the stretch and the expansion in the stomach or chest.
Feeling the air enter through the nose or mouth.
If you find it useful,
You could add to the thought of allowing with each in-breath.
So as you breathe in,
Allowing the breath in fully and freely.
Allowing the lungs to fill.
And noticing how that feels in the body.
And now for the next few breaths,
Paying more attention to the exhale,
To the out-breath.
Feeling the beginning of the out-breath and that moment of fullness.
And following the breath all the way out to the point of emptiness and completion of the exhale.
And catching the beginning of the next out-breath and follow that one.
Feeling the release and the letting go of the breath.
Feeling the contraction in the muscles,
In the chest and the stomach.
And being aware of the air leaving through the nose or mouth with each out-breath.
And continue for a few more breaths,
Following the breath as you let go and breathe out.
Noticing how it feels in the body.
So now let's put the two parts of the breath together and follow the full cycle of each breath.
Beginning at the very start of the in-breath,
Following the breath all the way in to that point of fullness and the transition to the out-breath.
And following the breath all the way out to the end of the exhale and then catch the beginning of the next breath.
Following your awareness to follow the full cycle of the breath.
Feeling the rise and fall.
In and contraction.
Feeling of the breath in and letting go as you breathe out.
Allow the breath in,
Feel that sensation in the body and let go as you breathe out.
Notice how that feels.
You find it useful,
You could count a few breaths.
Or just have the thought of allowing as you breathe in and letting go as you breathe out.
Filling the lungs with breath and with awareness.
And as you breathe out,
Letting go of the breath and noticing any feeling of relaxation in the body.
Feeling in awareness,
Feeling relaxation as you let go.
Breath like a wave,
In and out.
Always allowing your thoughts to flow freely.
If you're having a lot of thoughts,
Stay with them,
Accept and allow them to come.
Genuinely welcome each and every thought.
Just as we're allowing the breath in,
Allow your thoughts in.
And just as we let go of the breath,
Just let each thought go so you're ready for the next one.
Allowing your thoughts to flow.
Allowing your breath to flow.
Your breath like a wave.
Allowing your thoughts like a stream.
Effortlessly flowing by.
Noticing how it takes no effort to breathe.
Your breath comes and goes all by itself.
Noticing how it takes no effort to think.
Our thoughts just arise all by themselves and we simply allow that to happen.
And noticing that we can only be breathing in this present moment.
So if I'm aware I'm breathing,
I know I'm here and now in the present.
And if I'm thinking and aware that I'm thinking,
Then I can only be having those thoughts right now.
Only being here now with my thoughts and with my breath.
Both effortless and flowing.
Allowing the breath in,
Allowing the thoughts.
Letting go of the breath,
Letting go of my thoughts.
Letting go of my thoughts.
