During this meditation we'll develop the skill of unifying our attention during mindfulness of breathing.
We just start out by taking a meditation posture.
Using one palm and the other,
Hands resting in your lap,
Thumbs slightly touching.
Using your eyelids to gently close over,
Allowing them to relax and feeling the pleasure of that relaxation.
Dropping your shoulders slightly.
Releasing your chest,
Your upper back.
Feeling the relaxation flow down your arms,
Your hands,
Your fingers.
Tuning into the subtle pleasure of abandoning effort within your body.
Feeling the relaxation flow down your legs to your feet.
Continue to soften relaxed awareness into your body.
Tuning into the subtle pleasure of that relaxation.
Breathing in and out.
Gently smiling with your eyes into that pleasure and allowing it to enter your mind.
Breathing in and out.
As you relax more deeply,
You may start to notice the gentle flow of breathing within your body.
The gentle stretch as the breath comes in and the pleasure of release as the breath in.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Now following each out breath to the end,
Notice the moment each in breath begins.
Becoming intimate with the full length of each breath.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Now gradually start to calm the functions of your body.
Releasing any extra effort you are holding within your body.
Breathe in into this subtle pleasure of your breathing.
Now start to calm the functions of your breathing.
Allowing your breathing to become gentle and subtle.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Now begin to calm the effort to do within your mind.
Breathe in into this subtle pleasure of your breathing.
As you mentally calm you may start to notice sensations within your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Noticing the difference in sensations between each in-breath and each out-breath.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
As you calm,
Allow your attention to rest on one point of breath sensation.
Develop intimacy with that one point.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Maybe you can notice the flow of the change of the sensations within that point.
The flow of coolness,
Of warmth,
Of pressure.
Breathe in into this subtle pleasure of your breathing.
Continue calming or doing within your mind.
Until your attention becomes stable on that breath sensation.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Now gradually open your focus to the peripheral awareness of your body as it breathes.
While keeping that one point of breath sensation within the centre of your attention.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Feeling those subtle sensations of your breathing.
Breathe in into this subtle pleasure of your breathing.
The gentle stretch as the breath comes in and the relax as the breath goes out.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Breathe in into this subtle pleasure of your breathing.
Starting to feel these sensations of breathing in your arms,
Your hands,
Your fingers.
Feeling the moving down through your hips,
Your legs,
Your feet.
Feeling the movement of the breath in your shoulders,
Your upper back,
Inside your head.
Feeling the movement of the breath in your shoulders,
Your legs,
Your feet.
Developing intimacy with these breath sensations.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
And as the perception of your body fades,
Experiencing just one ball of breath sensation.
Breathing in into this subtle pleasure of your breathing.
Make the intention to just stay with these sensations.
Breathing in into this subtle pleasure of your breathing.
Becoming very intimate with these subtle sensations.
Allow them to fully absorb the whole of your attention.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
As these sensations become more subtle,
They may start to fade and become replaced with a pleasure of seclusion.
Breathing in into this subtle pleasure of your breathing.
Becoming intimate with the pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
As the pleasure grows and awareness sustains,
Bring your attention back to that one point of breath sensation.
Noticing the increased clarity of sensations at that point.
Offering complete and whole attention to those sensations.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Allowing the pleasure of the breathing and the intimacy of attention to merge as one.
Completely calm all doing within the mind.
Breathing in into this subtle pleasure of your breathing.
Paying exclusive and effortless attention to that one point.
Abandoning all interest in the world around you.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Allowing knowing to become continuous,
Steady.
And the pleasure of the growing seclusion to grow within your mind.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Breathing in into this subtle pleasure of your breathing.
Going back into your body.
Now opening your awareness to any sounds around you.
Just allowing those sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
