And during this meditation we develop skill in sustaining attention on the length of each breath in order to begin to calm the functions of body and mind.
If you just start out by taking your meditation posture,
Placing one hand in the other,
Resting in your lap,
Thumbs lightly touching and allowing your eyelids to gently close over,
Allowing them to relax,
Allowing their relaxation to come to your face,
Feeling their relaxation in your cheeks,
In your jaw.
Allowing your shoulders to drop slightly,
Releasing your chest to your upper back,
And relaxing your belly.
Losing your hips slightly and allowing the relaxation to flow down your legs to your feet.
Notice how relaxing into your body in this way establishes mindfulness.
Now gently bring your awareness to your hands resting in your lap,
Becoming aware of your thumbs touching each other,
That single point of touch.
To help focus your attention on this experience you can use a simple label,
By silently repeating touching,
Touching.
Now gently open your awareness to the room around you.
Tuning into distant sounds,
Their flow,
Their change.
How nice it is just to be here in this room.
Join me three more times.
Now gently soften relaxed awareness into your body.
Becoming very aware of sensations within your body.
Can you notice any coolness or warmth within your body?
If you can just keep them gently within your mind.
Continue to soften relaxing to 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.
To help focus your attention on this experience,
Silently repeat,
Sitting,
Sitting.
Now relax your chest and belly allowing breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of that breathing.
As you relax,
Allow awareness to sink inside your chest,
Inside your lungs.
Feeling the gentle movement of 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 naturally deflates.
It relaxes.
It feels good to relax.
The breath comes in,
Your body stretches,
A gentle stretch.
The breath goes out,
Your body relaxes.
How nice it feels.
The breath comes in,
Your body relaxes.
Notice how you can know when the breath is coming in.
Notice how you can know when the breath is going out again.
To help focus your attention on this experience,
Silently repeat,
In,
In,
In line with each in breath.
Out,
Out,
In line with each out breath.
The breath comes in,
Your body relaxes.
How nice it feels.
Notice how you can know when the breath is coming in.
Notice how you can know when it's going out again.
The breath is coming in,
The breath is going out.
Simply keep this knowing within your mind.
How nice it feels.
Now see if you can notice any mental effort or mental strain in the watching itself.
Are you watching too closely?
See something?
If so,
Slightly relax this watching,
Gently soften your desire to do.
Slowly release any thoughts you might have.
Feeling the Kelly from sake with him who helps you openengaged mindset in movies.
Now start to notice the moment each breath begins.
The very beginning of each in-breath,
Following it all the way to the end.
And the very beginning of each out-breath,
Following it all the way to the end.
In this way the full length of each breath will become clear to you.
And the very beginning of each out-breath,
Following it all the way to the end.
The breath comes in,
Experiences beginning,
Its middle and end.
The breath goes out,
Experiences beginning,
Its middle and its end.
Make a simple game of it.
Notice the moment each breath draws in and the moment each breath goes out.
The breath comes in,
Experiences beginning,
Its middle and end.
The breath comes in,
Experiences beginning,
Its middle and end.
Be careful of over-straining at this stage,
Be soft and gentle.
Be soft and gentle in your observation.
The breath comes in,
Experiences beginning,
Its middle and end.
The breath comes in,
Experiences beginning,
Its middle and end.
Now start to notice any subtle tension you are holding within your body.
And each time the breath goes out,
Gently soften and relax into that tension.
The breath comes in,
Experiences beginning,
Its middle and end.
Notice any effort within your breathing.
And each time the breath goes out,
Gently soften and relax into that effort.
The breath comes in,
Experiences beginning,
Its middle and end.
Allowing your body to calm.
Your breathing to become gentle.
So gentle,
So relaxed you can barely feel it moving at all.
The breath comes in,
Experiences beginning,
Its middle and end.
Notice the effort to do the meditation within your mind.
And gently soften and relax that effort.
The breath comes in,
Experiences beginning,
Its middle and end.
Calming the desire to do.
Calming the desire to be.
Calming the desire to be.
Calming the desire to be.
Calming the desire to be.
Calming the desire to be.
Now coming back into your body.
Very present within your body.
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.
