In this meditation practice,
We'll keep it simple.
Don't rush,
Be here.
Initially finding your comfortable seated meditation posture.
If you feel safe and relaxed to do so,
Please close the eyes.
If it feels better for you to keep the eyes open,
That's your choice.
Allow yourself to relax and settle.
Allow the body to unwind.
From the crown of the head all the way down to the soles of your feet.
Becoming aware of the breath,
Its rhythm and location.
Noticing if there are any parts of you that manipulate the breath,
That pull the breath towards you,
Or that lean into pushing the breath away.
Relax those parts,
Allowing those parts to relax.
Cultivate an inner environment of receiving.
Receiving the breath.
It's like listening for the next breath and allowing it to come in its own time.
Noticing every in-breath has a beginning,
A middle and an end.
And then the out-breath has a beginning,
Middle and end.
Can you be with just that?
Seeing the start of the in-breath,
The middle,
The end.
The start of the out-breath,
The middle and the end.
Can you stay with that breathing cycle?
A full in-breath and a full out-breath for one cycle.
And the next cycle.
Receiving the breath rather than pulling it towards you.
This requires a quality of openness and receptivity.
Noticing the natural receiving of the in-breath.
Natural letting go of the out-breath.
Holding,
Placing your attention on a few cycles of breath.
Staying with this awareness.
Awareness of breathing.
As you observe this coming and going of breath,
You might start to feel the mind slow down.
Gradually feeling more centred.
A sense of coming home.
Mindfulness of fully resting in the present.
Not going or rushing anywhere.
Just being here.
Resting,
Breathing at ease.
Let's share a peaceful,
Quiet minute here together.
And when you feel that sense of rushing,
Gently place a hand on the heart and remind yourself of this feeling.
And whisper to yourself,
Don't rush,
Be here.
We'll bring our meditation practice to a close.
