This is an introduction to the meditative breath.
The breath is important because the breath is real.
It's actual.
Unlike our thoughts,
The breath is happening now.
And this is why the breath is home.
It's our safety.
So right now,
Begin to notice that you're breathing.
Breathe normally.
Nothing forced or contrived.
Just notice that you're breathing.
This audio assistance teaches the mind and the body to find that deep meditative place of rest and spaciousness.
We will be familiarizing the system with this state so that it may more readily find it later.
This is how we create a map to awareness.
But first,
Find a comfortable place.
Either sitting upright on the floor or upright in a chair.
You may also lie on your back if you like,
Or even on your side if it suits you.
Please,
Take your time and get comfortable.
Pause this recording if you need to.
Begin by closing your mouth softly.
Breathe gently through your nose,
In through the nose,
And out through the nose.
Nice and easy.
Nice and slow.
Relax the scalp,
The cheekbones,
And the jaw.
Relax your shoulders and your chest.
Breathing gently through the nose as you relax the belly,
Continue breathing slowly.
Remember,
The slower the breath,
The slower the thoughts.
You'll notice as you breathe slowly,
There's a pause.
There's a space at the top of the breath and a space at the bottom of the breath.
As you exhale,
Feel yourself sink down into that warm space at the bottom of the breath.
Rest in that space.
Don't hold your breath.
Don't force a long pause.
Just rest.
Notice that there's a warmth in this space at the bottom of the exhale.
Truth,
Space,
Awareness.
It's all there at the bottom of the exhale.
This is the process of finding the breath.
Find your breath and find your way home.
Now,
As you sit comfortably,
Continue to bring your attention to the sensation of cold air going in through the nose and walls.
Nice and easy.
Nice and slow.
Bring your attention to the cold air going in through the nose and the warm air going out.
Nice and easy.
Nice and slow.
Always resting in the warm space at the bottom of the exhale.
Gently bring your attention back to the cold air going in through the nose.
Nice and slow.
Always resting in that warm space at the bottom of the exhale.
Bring your attention to the cold air going in through the nose and the warm air going out.
Nice and easy.
Nice and slow.
Always resting in the warm space at the bottom of the exhale.
Gently bring your attention back to the cold air going in through the nose.
Nice and easy.
Nice and slow.
Always resting in that warm space at the bottom of the exhale.
Nice and easy.
Nice and slow.
Always resting in the warm space at the bottom of the exhale.
Gently bring your attention back to the cold air going in through the nose.
Nice and easy.
Nice and slow.
Always resting in that warm space at the bottom of the exhale.
In through the nose and the warm air going out.
Nice and easy.
Nice and slow.
Always resting in the warm space at the bottom of the exhale.
When you feel it's appropriate,
When you feel the time is right,
Only when you are absolutely ready,
Begin to move your body.
Stretch if you need to or just lay there a while longer.
No rush.
This is your time and only your time.
