Sitting Practice (Breath, Sounds, Body)

Intention: sitting with breath, sounds, and body. Contents: the practice starts with noticing the contact points (feet, thighs and buttocks, and hands). Then moving to the breath, the sensations of the breath in different parts of the body; moving to the sounds, no need to label and judge the sounds; moving to the body, being with the sensations. If the mind starts to wander, just noticing and returning. Finally being open to the present moment, noticing whatever is arising.

Transcript

This is a sitting practice finding a posture that will support an intention to be present,

To be wakeful,

To be dignified.

So your spine is erect but not stiff,

Shoulders are relaxed open and the head is up allowing the eyes to gently close or lowering the gaze perhaps just consciously setting some intentions of this practice to be kind to be gentle to let go of striving to do things well just being here being with the experience from moment to moment and when you are ready bring in the field of awareness to your contact points moving close to these sensations the feet on the floor thighs and buttocks are on the chair and hands are touching on the laps a sense of pressure and the steadiness you and at a certain point just moving the awareness to your breath and noticing the sensations of breathing in a different parts of the body the tip of nose nostrils the chest gentle movements and the abdomen the rising of in breath and the funny away about breath and noticing where do you feel the breath moving most vividly most clearly so wherever the place is just a remaining here savoring here and paying attention to the full duration of each in breath and the full duration of each out breath a brief pause between in breath and out breath and between out breath and the next in breath and there is no need to control the breath allowing the breath to move naturally you if the mind starts to wander noticing where does the mind go worries planning fantasies or something else and they return into the breath I using the stretches of silence to breath on your own you so at a certain point just allowing the breath to be in the background and moving the field of awareness to the sounds and there is no need to go out hunting for the sounds just a receiving them as they rise you the sounds inside the room outside the room or inside the body and noticing the tendency that intend to label the sounds and judging them whether it's bad or good whether we like or dislike and returning to the sounds themselves moving close to their page loudness raisin and duration no judging be open sounds are just a thumbs like the thoughts are in our mind the mind wandering coming and going so if your mind starts to wander noticing and returning to the sounds that we intend to focus on and using the stretches of silence to listen to sounds by yourself you you and when you are ready perhaps taking a deep breath and letting go of the sound and moving the awareness to the whole body expanding attention to the body as a whole sitting here and breathing perhaps failing the place that body takes up a sense of spaciousness and openness you then noticing the sensations of different parts of the body the head neck shoulders back in front of the body the chest and abdomen and the buttocks and thighs knees lower legs and feet you may notice some pleasant sensations or unpleasant or neutral so whatever the sensations are just open into them allowing them to be here you the sensations may also arise some emotions or thoughts just noticing and they're returning to the sensations themselves perhaps saying if it's possible to breath into the sensations and the breath out from there and using the silence to be with your body on your own you you you you can be open to the present moment you sounds body sensations thoughts or emotions they may come and stay for a while and go just receiving and noticing it and allowing them to be here allowing them to go so whatever are arising just a being open to that a sense of acceptance and allowing you you and taking your time to open the eyes or widen the gaze moving the fingers and toes and feeling the transition from practice to the normal life thank you

Reviews

Thank you. I really enjoyed the silences during each stage of this meditation. They combined so well with your beautifully calming guidance 🙏🪷