And during this meditation,
We'll develop intimacy with the whole body breathing in order to sustain awareness.
Start out by taking your posture for meditation and allowing your eyelids to close over to gently relax.
Take a few slow gentle breaths in your belly to soften and relax deeply into your body,
Feeling that pleasure of each softening,
Each release,
And gently smiling with your eyes into this growing pleasure,
This growing presence,
And allowing that pleasure to start to fill your mind,
Feeling that joy,
That happiness of letting go,
Fill your mind.
As you further relax,
You may start to notice the flow of breathing within your body,
Feeling the gentle stretch of your body as the breath comes in,
The natural relax as the breath goes out,
Finding the pleasure within your breathing.
Begin to experience the in-breath and the out-breath as one continuous breath that just changes direction.
Continue to gently smile with your eyes into this breathing,
Enjoying the feeling of your body as it feels,
Of your body as it relaxes.
Begin to relax any extra effort you can feel within your body,
Relaxing any extra effort within your breathing,
Allowing your breathing to become very gentle,
Very subtle,
Relaxing the effort within your mind to do the meditation.
And as you come,
Allow your awareness to rest at the point at the tip of your nose.
You may start to notice sensations within your breathing,
Coolness on the in-breath,
Warmth on the out-breath,
A subtle pressure as the breath comes in,
The change in that pressure as the breath goes out.
Gently smile with your eyes into your breathing,
Enjoying the settling of your mind,
The growing calm,
The growing presence,
Enjoying the simplicity of just being here with your breathing.
As calm and tranquility grow,
Allow the feeling of time to drop away,
The idea of an in-breath and an out-breath to fade,
Until you only have one point of breath sensation.
Allow your attention to rest on that one point of breath sensation,
Knowing the changing sensations within that point.
Awareness rests in your body,
Attention rests on that one point,
Smiling with your eyes,
Enjoying the feeling of growing seclusion,
It's tranquility,
It's calm,
Allowing that feeling of joy,
The feeling of tranquility start to join together as one.
Tranquility calms the joy,
The joy brightens the tranquility,
Your attention becomes more steady,
More firm.
As your attention becomes more stable,
Start to become more aware of the peripheral movement of your whole body as it breathes,
Aware of the movement of your shoulders as the breath comes in,
The relaxing of your shoulders as the breath goes out,
Beginning to feel that movement in your upper chest,
Your upper back,
Moving in opposite directions,
Feeling that breathing movement in the side of your ribs,
Your whole chest fills and expands,
Whole chest deflates,
Relaxes,
Aware of the breath movement in your belly,
In your lower back,
Becoming sensitive to the pressure of the breath as it moves down your arms,
Hands,
Your fingers,
Moving down your legs to your feet,
Feeling the change of the breath pressure inside your head,
Only aware of the movement of your whole body as it breathes,
Gently relax your eyes and smile in to enjoy this body breathing,
Developing intimacy with this body breathing movement,
Allowing it to completely fill your awareness and coming back into your body,
Feeling your hands resting in your lap,
The pressure of your body on the chair,
On the floor,
Becoming very present within your body and when you're ready you can gently open your eyes.
