Namaste,
Welcome to our meditation.
My name is Teresa and I will guide you through this session.
Gently I love the eyes to close.
If you are more comfortable with eyes open,
Try softly gazing at the floor or ceiling.
I love the eyes to relax and rest on one spot.
The idea is to minimize distractions in the practice.
Bring your awareness to the abdomen.
Relaxing the muscles there.
See if you can feel the natural rising and falling.
Imagine the body is breathing itself.
Finding the breath.
From the navel around the obliques,
Notice the movement with each breath.
Take a few deep breaths like this.
Move your awareness up to the chest.
As you inhale,
Tune in to the expansion of the lungs and the rising of the chest.
As you exhale,
Feel the contraction and movement.
See if you can follow the feelings of the breath from the beginning of your inhalation through the end of your exhalation.
Now bring your attention to the nostrils.
Imagine a feeling of the breath maybe more subtle there.
Try taking a deep breath to see what is present for you.
You may notice a slight tickle at the tips of the nose as you breathe in.
You may notice the breath is slightly warmer on the way out.
Notice the awareness of the body breathing in one of these three spots.
When the mind wanders,
Refocus on the direct experience of the breath.
Continue to observe the breath for one or two minutes.
You may notice a slight tickle at the top of the nose.
Wrapping up this period of practice,
Bring the awareness with you into your daily life.
Stay in touch with the breath in your body to help the mind remain present.
Slowly open your eyes.
Thank you.
Om Hariyon.
Om Hariyon.
