During this meditation we develop the skill of intimacy with our meditation object during mindfulness,
A breathing.
You just start out by taking your meditation posture.
One hand in the other resting in your lap,
Thumbs lightly touching.
And allowing your eyelids to gently close and feeling the relaxation coming to your eyelids.
Allowing the relaxation flow into your cheeks,
Your jaw.
It feels good to relax.
Allowing your shoulders to drop slightly.
Releasing your chest,
Your upper back.
Allowing the relaxation to flow down your arms,
To your hands,
Your fingers.
Relaxing your belly.
Flowing down through your legs to your feet.
Gently soften and relax any effort within your body.
Tuning into the pleasure of that relaxing.
Relaxing your body.
Gently smile into the pleasure of the relaxing and allowing it to enter your mind.
Relaxing your body.
Allowing awareness to sink inside your chest,
Inside your lungs.
Feeling the natural flow of breathing within your body.
A gentle stretch as the breath comes in.
A natural relaxing of effort as the breath goes out.
Tuning into the natural pleasure of your breathing.
Relaxing your body.
Relaxing your body.
Relaxing your body.
Start to notice the very moment each breath begins.
The very beginning of each in-breath.
Becoming intimate with the full length of each breath.
Relaxing your body.
Relaxing your body.
Starting to calm the functions of your body.
Relaxing any excess effort you're holding within your body.
Relaxing your body.
Relaxing your body.
Relaxing any excess effort you're holding within your body.
Start to calm the functions of your breathing.
Allowing your breathing to become very gentle,
Very subtle.
Relaxing any excess effort you're holding within your body.
Relaxing any excess effort you're holding within your body.
Start to calm the doing within your mind.
Calming all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
As you calm you may start to notice sensations within your breathing.
Intimate with the subtle flow,
The change.
Relaxing all mental effort.
Relaxing all mental effort.
Start to notice the difference between each in-breath and each out-breath.
Relaxing all mental effort.
Relaxing all mental effort.
The sensations of the breath as it comes in.
And the different sensations in the breath as it goes out.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Begin the final calming.
Allowing your breathing to become so gentle,
So subtle,
You can barely feel it moving at all.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Now completely calm,
Relaxed,
So doing within your mind.
And allowing your attention to rest on one point,
A breath sensation.
Relaxing all mental effort.
Relaxing all mental effort.
Becoming so present.
So intimate with that one point.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Noticing the changing sensations within that point,
What can you feel there?
Relaxing all mental effort.
Relaxing all mental effort.
Maybe you can feel warmth,
Maybe coolness,
Some pressure or movement.
Relaxing all mental effort.
Relaxing all mental effort.
While calming your effort,
Calming your doing.
Increasing knowing of each individual breath sensation.
Relaxing all mental effort.
Relaxing all mental effort.
Allowing your attention to become stable.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Everless.
Relaxing all mental effort.
Completely intimate with this one point.
These sensations.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Widely open your focus to the peripheral awareness of your body.
While keeping that one point in the center of your attention,
Become aware of your whole body as it breathes.
Relaxing all mental effort.
Relaxing all mental effort.
First feeling that subtle movement of stretching,
Of relaxing within your chest.
Relaxing all mental effort.
Relaxing all mental effort.
Feeling the breath open to your arms,
To your hands.
Feeling the subtle movement of breathing in your legs,
Your feet.
Relaxing all mental effort.
Relaxing all mental effort.
The subtle movement of the breathing in your upper back,
Your upper chest.
The subtle movement of the breathing up into your head.
Relaxing all mental effort.
Using your awareness till you can feel the subtle movement of your whole body breathing.
Relaxing all mental effort.
The experience of breathing throughout the whole of your body.
Relaxing all mental effort.
Relaxing all mental effort.
Keep that one point in the center of your attention.
All aware of the subtle sensations throughout your body as it breathes.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Becoming fully intimate with these sensations.
Becoming fully intimate with these sensations.
Relaxing all mental effort.
So intimate.
Relaxing all mental effort.
Relaxing all mental effort.
So attentive,
There's no room for any distraction.
Relaxing all mental effort.
Relaxing all mental effort.
Have access to subtle pleasure of your body as it stretches.
The pleasure of each relax.
Feeling that pleasure feel and flow throughout your whole body.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Gently smiling with your eyes into this pleasure of your body as it breathes.
Relaxing all mental effort.
Relaxing all mental effort.
So gentle,
So subtle.
Becoming fully present,
Fully attentive to the whole of each in-breath.
And to the whole of each out-breath.
Relaxing all mental effort.
Relaxing all mental effort.
Allowing the intimacy to grow.
The pleasure to feel all parts of your body,
Your mind.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
Relaxing all mental effort.
And gradually 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.
