Hello,
This is Will Schneider.
Welcome to a simple breath relaxation meditation.
This has been pre-recorded.
I am just giving you an intro right now and an opportunity to find your seat.
So maybe take a pause here,
Gather what you need or maybe do the meditation lying down,
Legs up the wall if that's what you need.
And when you're ready and you found that place,
Press play.
Thank you so much for being here and I wish you a wonderful practice.
Enjoy.
And then take a smooth breath in.
Exhale and let it go out.
Just get in touch with that breath.
Feel a nice smooth inhalation,
A little bigger inhale than we normally breathe and then match that with a nice smooth exhalation.
Just get in touch with your breath.
Just feel the sensations.
Just focusing on more,
Let's just count the next 10 breaths.
If you want to count on your hands like you did,
Go right ahead.
Just getting in touch.
Making contact with the breath to focus the mind and to give us something to do.
Set the timer.
Again,
I set the timer just to help relax the mind.
So I'm creating a space right in time by setting a timer so I can just work within this space as best as I can.
Compassion,
Diligence,
Persistence,
Patience.
Just your jaws tight or your third eye is kind of crunched,
Your shoulders are jacked up around your ears.
Just use the exhalation and that softness and that natural peaceful sensation and the exhalation just to help relax the body.
To help relax the mind.
Use the breath as like a force field for your thoughts,
Feelings,
Sensation.
Just be aware that they're there.
Using the breath to come back to center,
Untethered by thoughts or feelings,
Sensation.
See,
We don't have to fight or work for peace.
We just peel everything away.
Just let the thoughts go,
Feelings,
Sensation,
Whatever is trying to agitate you.
Be aware as we continue to grow our practice of the urge to move,
To fix,
To fidget,
To fuss.
That's just part of a thought,
A feeling.
Just let that go.
Part of that peace,
Just the same thing,
It's just being present.
You can see us.
We don't have to do any work to be here.
Absolutely is completely effortless to be here.
In the midst that may be helpful,
It's just imagining yourself like sitting on the side of the road or sitting on a beach and just watching the traffic go by or the clouds go by or the boats or the kites go by or the jets.
Those cars,
Jets,
Kites,
Boats,
That's just all of our thoughts,
Our feelings.
Just step back,
Stay on that beach or the side of the road.
Just be aware of those things.
On occasion,
Not jumping your boat and being carried off with some exciting adventure of the mind,
But just be aware,
Thank you,
No thank you,
And just let it drift by.
Continue using your breath as an anchor back to center,
Back to presence,
Back to peace.
There we go.
We ended up jumping in one of those boats or cars,
Kind of shake it off,
And then we just take those hard breaths into the nose deeply.
Exhale out the mouth.
Two more inhale.
Exhale.
One more deep breath in.
Let it go out.
So you can become more keenly aware of the breath.
Just let it pass.
Just the awareness,
The sensations as it passes inhaling and exhaling through your nostrils.
Maybe the way the breath tickles the ribs of your nostrils,
The way the breath and the experience of the breath is felt at that space between the base of the nostrils and the top of the upper lip.
Not trying to create or contrive an experience,
But just be aware of what is there.
You you you Finish with like ten real big breaths in,
In and out through the nose.
This ten review holds the breath at the end of the exhalation and the inhalation.
Let's just breathe these ten breaths.
Just kind of hitting it like a stronger reset after our meditation.
Exhale the breath out the nose.
Big inhale through the nose.
Six,
Five,
Four,
Three,
Two,
One.
Exhale six,
Five.
Push it out.
Push it out.
Empty.
Empty.
Let's keep going.
More inhale.
Again.
Five more.
Again.
Again.
Again.
Three.
Three.
Last one.
And inhale your breath out.
Push push breath out out out out out.
Stay empty.
Fifteen seconds.
Go easy.
Inhale.
Inhale.
Big breath in.
Fill it up.
Fill it up.
Fill it up.
Hold hold hold hold hold.
All of us top this breath off with five little sips of air through the mouth.
One,
Two,
Three,
Four,
Five.
Hold hold hold.
Squeeze all the way out from the pelvic floor to the belly.
Drive the energy all the way up into the brain.
Staying here for twelve,
Eleven,
Ten.
Exhale out the mouth.
Keeping your eyes closed just three smooth breaths in.
Let it go.
Two more.
Outjumping.
One.
Good.
Hands to your heart.
Lift your chest to your thumbs.
A little moment of gratitude here for ourselves.
Into each other for taking the time to practice.
Just tapping in.
Getting to know ourselves in a deeper level.
So we can always have an easier time coming back and finding that ease and effortless quality of presence and peace.
Thank you for practicing.
And thank you for any donations that you might want to leave.
I appreciate that.
And I hope you come back and practice again and again or share this with your community or your loved ones.
We all benefit from meditation.
This is Will Schneider.
And I'll hopefully practice with you again soon.
