During this meditation we develop skill in stabilizing attention on one point of breath sensation in order to cultivate tranquility of mind.
If you just start out by taking your meditation posture placing one hand in the other resting in your lap thumbs slightly 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 your upper back allowing the relaxation to float on your arms your hands your fingers relaxing your belly allowing the breathing 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 a single point of touch you you 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 you now begin to gently soften relax 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 relax 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 you you you you now 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 allowing 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 you you you the breath comes in the breath goes out you simply keep in mind the knowing of what each breath is doing you 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.
Noticing the moment each breath goes out.
Noticing the moment each breath draws in.
Noticing the moment each breath draws in.
Noticing the moment each breath draws in.
The breath comes in.
The breath goes out.
Noticing the moment each breath draws in.
Noticing the moment each breath draws in.
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.
Gently soften,
Relax that effort,
That strain.
Allowing your body to calm.
Allowing your breathing to calm.
So gentle,
So relaxed,
You can barely feel it moving at all.
Allowing your breathing to calm.
Allowing your breathing to calm.
Start to notice the effort to do the meditation within your mind.
Gently soften,
Relax that effort.
Calming your desire to do.
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.
Paying close attention to the different sensations in each.
Allowing your breath to calm.
Allowing your breath to calm.
Allowing your breath to calm.
Allowing your breath to calm.
Allow the experience of each breath to come to your awareness.
Gently knowing the experience of each breath as it comes to you.
Allowing your breath to calm.
Continue to calm your body,
To calm your breathing.
Allowing your breath to calm.
Allowing breathing to become so gentle,
So subtle.
You can barely feel it moving at all.
Allowing your breath to calm.
Begin to calm all doing within your mind.
Becoming so present.
So open to your present experience that the idea of breathing,
Of time,
Of you completely drops away.
As the illusion of time fades,
So does the perception of breathing.
All that is left is one point of breath sensation.
All that is left is one point of breath sensation.
Simply allow your attention to rest on that one point.
Observe and calm all effort.
Effort within your body.
Effort within your breathing.
Effort to do within your mind.
All that is left is one point of breath sensation.
Allow this calmness to fill you.
To fill your body.
To feel the breath.
To feel awareness itself.
To feel the breath.
To feel the breath.
To feel the breath.
Now bringing awareness back into 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.
