Hello,
My name is Stephen Proctor.
During this mindfulness meditation we'll be developing the MIDL skill of experiencing the whole breath within the body.
If you just start out by taking a meditation posture.
Now close your eyes over lightly.
And start to be aware of what it feels like just to be here.
Start to notice the experience of heaviness within your body.
Allowing yourself to relax into that heaviness.
Now relax your chest and your belly.
Allow your breathing to move freely.
Do not look closely at the breathing but instead watch from a distance,
From the distance of the anchor of awareness within your body.
Not controlling the breath in any way but allowing it to happen naturally.
Changing your reports and your mind and attention to how you're absorbing things.
Observe as the breath comes in through the tip of your nose.
It moves through your chest,
Goes deep into your belly and as it goes all the way back out again.
Staying present with the full length of each breath.
Staying present with the full length of each breath.
To help train your attention,
Each time the breath moves,
It moves through your nose.
To help train your attention,
Each time the breath comes in,
You can silently say,
In.
Each time the breath goes out,
Silently say,
Out.
Experiencing the breath from the tip of the nose through the chest,
Deep down into the belly and as it goes all the way back out again.
Breath comes in,
Breath goes out.
Breath comes in,
Breath goes out.
Breath comes in,
Breath goes out.
If at any time you wander off to a thought,
That's okay.
Just acknowledge it and silently say,
Thinking.
Thinking.
When a thought dissolves,
Come back again to the breathing in.
And out.
This is the dance of this meditation practice.
Start observing the breathing more closely.
Can you notice the moment each breath begins?
Notice how when you observe the very beginning of each breath,
That its middle and end become clearer to you.
When you observe the very beginning of each breath,
The full length of the breath becomes more clear,
More obvious to you.
When you observe the very beginning of each breath,
The full length of the breath becomes more clear,
More obvious to you.
Gently rub your mind against.
Mentally feel the full length of each breath.
Breath comes in,
Breath goes out.
Mentally feeling the flow of the breathing from the beginning to the middle to the end.
Breath comes in,
Breath goes out.
Now bring your awareness back into your body.
Just be aware of what it feels like just to be here.
Start to be aware of any sounds around you.
Just allow the sounds to come into you.
And when you're ready,
You can gently open your eyes.
Be aware of seeing.
Be aware of just being here.
Thank you for spending this time meditating with me.
Take care of yourself.
Have a wonderful day.
And goodbye.
