During this meditation,
We'll further develop our mindfulness by being aware of the natural flow of breathing within our body.
Start out by taking your posture for meditation,
Allowing your eyelids to gently close over to relax and starting to be aware of what it feels like just to be here in this room.
Taking some slow gentle breaths in your belly to further calm,
To further relax,
Becoming very present within your body.
Aware of any sounds around you,
Their flow,
Their change.
For a short time,
Just allowing the sound to hold your attention.
Gently soften and relax your interest in the sound,
Allowing your awareness to rest more deeply in your body.
Feeling the pleasure of that relaxing,
Of that letting go,
Becoming aware of the touch of air on your skin and the feeling of warmth and coolness within your body.
Take a few gentle breaths and soften and relax your interest in the warmth or coolness.
Enjoying the pleasure of that softening,
Of the letting go,
Becoming aware of the touch of your hands and feeling the pressure of your body on the chair or on the floor.
Take a few slow softening breaths to soften and relax your interest in that pressure of your body.
Enjoying the pleasure of that softening,
Of that letting go,
Feeling the pleasure of the growing presence within your body.
Gently soften and relax any effort within your mind and gently smile with your eyes into the pleasure of this growing presence.
Smiling into the pleasure of the ease,
Allowing the joy,
The happiness of letting go to grow within your mind.
As presence grows and you further relax,
You may start to be aware of the flow of breathing within your body.
Notice the gentle stretch in your body as the breath comes in and the natural relax as the breath goes out.
The stretch,
The relax,
Noticing how nice it feels,
Finding the pleasure within your breathing.
If your attention wanders,
That's okay,
Just notice the autonomous nature of this wandering,
How your mind wandered by itself.
And gently soften and relax your interest in that wandering,
Smiling with your eyes back into the pleasure of your body,
Of your breathing,
Of the growing presence.
As your attention wandered,
Just notice the autonomous nature of that wandering,
How your mind wandered by itself.
And letting it go by softening and relaxing back into your body,
Smiling with your eyes into that pleasure of letting go.
Gently smiling into,
Enjoying the pleasure of your breathing.
As your attention wandered,
Just notice the autonomous nature of this wandering,
How your mind wandered by itself.
And letting it go by gently softening and relaxing back into your body,
Your breathing,
Smiling with your eyes into the pleasure of letting go.
Now gradually bringing awareness back into your body,
The touch of air on your skin,
The pressure of your body on the chair,
On the floor.
Opening up to any sounds around you and allowing those sounds to come into you and when you're ready,
You can gently open your eyes.
