This meditation will help you witness your mind's wandering without judgment and,
Using breath work along with somatic awareness,
Progress to a state of flow.
To start,
Please sit in a comfortable position,
Either on a chair or meditation cushion.
If you prefer,
You may do this lying down.
Check in with your body.
Notice any tension or tightness and gradually let it release.
Let's now take a deep breath in through the nose.
You may notice some sound as you let it out through your mouth.
Notice your chest and belly releasing.
We'll repeat this two more times,
Noticing the softening and release with each out-breath.
Now,
Let your breathing settle into its natural rhythm and pace,
In through the nose and out through the nose.
Notice the spot in your body where you sense your in-breath the strongest.
Notice the spot where you sense your out-breath the strongest.
It may be the same.
It may be different.
With each in-breath and each out-breath,
Tune into your sensations.
You will have thoughts arise as you focus on your breathing.
This is natural.
As they arise,
Witness them,
Perhaps label them,
Thinking,
Planning,
Wondering.
Then let them release like a cloud in the sky and return to your breathing.
As you tune into your breathing,
Notice the rhythm or pattern.
As you breathe in,
Feel your chest and belly expand.
Perhaps your back presses a little more firmly against the chair or mat.
As you breathe out,
Notice the softening as the chest and belly retreat toward the spine.
As you follow your in-breath all the way in,
Notice the slight pause at the end of the in-breath before the out-breath starts.
Similarly,
As you follow your out-breath all the way out,
Notice the slight pause at the end of the out-breath before the next in-breath.
Let's settle our attention on this.
The flow of the in-breath is much like the flow of the tide lapping up on a beach,
Then pausing.
As you breathe out,
That flow is much like the tide retreating out to sea.
Let's spend the next few moments in the flow of our breathing,
Fully engaging with the physical sensations.
Following your in-breath all the way in,
You're taking in the air that you need.
Following your out-breath all the way out,
You're releasing that which no longer serves you.
As you breathe in,
Visualize the waves gently lapping up on a beach before they momentarily pause.
As you breathe out,
Visualize the water retreating to the sea and momentarily pausing before the next in-breath.
Let's follow this visualization for the next three cycles of in-breath and out-breath.
Notice the feeling of flow as you continue to follow your in-breath and your out-breath.
Notice the sensations as your chest and belly fill and release with each cycle of breathing.
For the next few minutes,
Follow the flow.
Follow those physical sensations with each in-breath and with each out-breath.
And again,
As thoughts arise,
Just let them drift away like a cloud in the sky and bring your focus back to the sensations and flow of your breathing.
When you hear the chime,
Just gently bring your attention back to your space and gently open your eyes at your own pace.
Thank you for joining me in this meditation.
