During this meditation,
We'll develop the skill of cultivating attention by tracking in and out breathing.
If you start out by taking your meditation posture,
Placing one hand in the other,
Resting in your lap,
Thumbs lightly touching.
Allowing your eyelids to gently close over,
Allowing them to relax.
Allowing that relaxation to come to your face,
Feeling that relaxation coming to your cheeks,
Your jaw,
Allowing your shoulders to drop slightly,
Releasing your chest,
Your upper back.
Allowing the relaxation to flow down your arms,
Your hands,
Your fingers.
Opening your belly.
Opening your hips slightly and allowing the relaxation to flow down your legs to your feet.
Notice how relaxing in your body in this way establishes mindfulness.
Bringing awareness to your hands resting in your lap,
Becoming aware of your thumbs lightly touching each other,
That single point of touch.
Keeping this point of touch in mind,
Remembering that touch to establish mindfulness.
Pulling your leg away from your body,
Elasticity constantly Gospel360.
Com Hyperion reader Presidential re-open your awareness to the room around you.
Tuning into distant sounds,
Their flow,
Their change.
A touch of air on your skin.
How nice it is to just be here in the room.
Nothing to do,
Nowhere to go,
No one to be.
How nice it is to just be here in the room.
How nice it is to just be here in the room.
Now gently soften awareness into your body.
Becoming very aware of sensations within your body.
Can you notice any feeling of warmth or coolness within your body?
Just keep them gently within your mind.
Continue to soften relax into your body.
Aware of the pressure of your body as it rests on the chair or on the floor.
Becoming very present within your body.
If your attention wanders off to any thoughts or any sounds that's okay.
Simply acknowledge that your attention has wandered.
With a few slow softening breaths,
Soften relax back into your body.
Becoming very present again.
Now gently soften awareness into your body.
Now relax your chest and belly allowing your breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of that breathing.
Now gently soften awareness into your body.
Allow your awareness to sink inside your chest inside your lungs.
Feeling the gentle movement of your breathing from that point.
Notice as the breath comes in your body gently stretches outwards.
A gentle stretch how nice it feels.
And as each breath goes out your body deflates and it relaxes.
Feels good to relax.
The breath comes in your body gently stretches.
A gentle stretch.
The breath goes out your whole body relaxes.
How nice it feels.
How nice it feels.
Notice how you can know when the breath is coming in.
Notice how you can know when the breath is going out again.
Simply keep that knowing of what the breath is doing within your mind.
The breath comes in.
The breath goes out.
The breath comes in.
Notice how the experience of the in-breath is different from the experience of the out-breath.
Tune into this difference between each in-breath and each out-breath.
1996- BD Has your attention wandered?
If it has,
That's okay.
Just acknowledge it,
Becoming very present within your body.
Gently breathe out,
Relax and wait for the breath to draw in back naturally by itself,
Resetting mindfulness of breathing.
Gently breathe out,
Relax and wait for the breath to draw in back naturally by itself,
Resetting mindfulness of breathing.
Now to help train your attention,
Each time the breath comes in,
Just silently say in.
And each time the breath goes out,
Silently say out.
Be this like a game,
A game of remembering.
Be this like a game,
A game of remembering.
As your attention wandered,
Just acknowledge it,
Becoming very present within your body.
Gently breathe out,
Relax and wait for the breath to draw in back naturally by itself,
Resetting mindfulness of breathing.
Gently breathe out,
Relax and wait for the breath to draw in back naturally by itself,
Resetting mindfulness of breathing.
Tuning into the experience of each breath,
The experience of the breath as it draws in,
The experience of the breath as it goes out.
As the breath comes in,
The body stretches,
A gentle stretch.
As the breath goes out,
It relaxes.
As the breath comes in,
Silently say in.
As the breath goes out,
Silently say out.
And any time your attention wanders,
Bring awareness back to your body and reset your breathing again.
As the breath comes in,
Silently say out.
Now,
See if you can notice any mental effort,
Any mental tension in the watching of the breath itself.
Are you trying to watch too closely?
If so,
Relax,
Back off this watching.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
Relax.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
