And during this meditation we develop skill and experiencing the sensei quality of each breath,
In order to unify attention.
If you just 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 their relaxation to come to your face,
Feeling the relaxation in your cheeks,
In your jaw,
Allowing your shoulders to drop slightly,
Releasing your chest to your upper back,
Allowing the relaxation to float in your arms,
Your hands,
Your fingers,
Relaxing your belly,
Allowing the breathing to flow freely within your body,
Slightly opening your hips and allowing the relaxation to flow down your legs to your feet,
Notice how relaxing for your body in this way establishes mindfulness,
Now bringing your awareness to your hands as they rest in your lap,
Becoming aware of your thumbs touching each other,
That single point of touch,
To help focus your attention on this experience,
Silently repeat touching,
Touching,
Touching,
To help focus your attention on this experience,
Now start to open your awareness to the room around you,
Tuning into distant sounds,
Their flow,
Their change,
Tuning into how nice it is just to be here in the room,
Now begin to gently soften relaxed awareness into your body,
Starting to become aware of the sensations within your body,
If you notice any coolness or warmth within your body,
Just keep them gently within your mind,
Continue to soften relaxed more deeply into your body,
Aware of your hands resting in your lap,
The pressure of your body is at rest on the chair or on the floor,
Notice the overall feeling of heaviness as your body relaxes more deeply,
Becoming very present within your body,
To help focus your attention on this experience,
Silently repeat sitting,
Sitting,
Being relaxed,
Relax your chest and belly and allow breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of your breathing.
Feeling awareness to relax more deeply into your body with each breath.
And as you relax,
Allow your awareness to sink inside your chest,
Inside your lungs.
Feeling the gentle movement of the breathing from this point.
Notice as each breath comes in your body gently stretches outwards.
And as each breath goes out your body deflates and relaxes.
Notice how good it feels to relax.
Notice how you can know when the breath is coming in.
Notice how you can know when it's going out again.
To help focus your attention on this experience,
Silently repeat.
In,
In,
In line with each in-breath and out,
Out,
In line with each out-breath.
And as you relax,
Allow your awareness to flow freely into your body.
And the breath comes in.
The breath goes out.
Simply keep in mind the knowing of what each breath is doing.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
Start to notice the moment each breath begins.
The very beginning of each in-breath,
Following it all the way to the end.
The very beginning of each out-breath,
Also following it all the way to the end.
As you do this,
The full length of each breath will become clearer to you.
Turn this into a simple game,
A game of noticing,
Of observing.
Noticing the moment each breath draws in.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
And the breath comes in.
The breath goes out.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
And as you relax,
Allow your awareness to flow freely into your body.
Start to notice any subtle tension you're holding within your body.
Gently soften,
Relax that tension.
Allow it to release.
Notice any effort or strain within your breathing.
And gently soften,
Relax that effort,
That strain.
Allowing your body to calm.
Allowing your breathing to calm.
Breathing,
Becoming so gentle,
So relaxed.
You can barely feel it moving at all.
Start to notice the effort to do the meditation within your mind.
And gently soften,
Relax that effort.
Calming your desire to do.
Calming the desire to be.
Calming the desire to be.
Calming the desire to be.
Calming the desire to be.
As you calm your body and your mind,
You may start to notice sensations within your breathing.
Start to notice the difference in experience between each in-breath and each out-breath.
How the sensations change as each breath comes in and as each breath goes out.
Experience this in-breath,
Experience this out-breath.
Paying close attention to the different sensations in each.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
If you notice any mental effort or mental strain in the watching itself,
Gently soften,
Relax that effort,
That strain.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Allow the experience of each breath to come to your awareness.
Gently knowing the experience of each breath as it comes to you.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
Exhale.
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.
