Welcome to this Learn to Meditate with the Breath session brought to you by Affinity Wellness.
My name is Kristin and in this session I will introduce you to a simple focal point that you can use for meditation,
The breath.
Take a moment to find a comfortable seated position.
This position should reflect a sense of alertness or wakefulness.
Feeling the pressure of the chair or the earth beneath you,
Straighten your spine and relax your shoulders.
The spine strong and straight,
The belly soft,
Hands resting in your lap or on your thighs.
Gently closing down the eyes or finding a spot in front of you where you can rest your gaze.
Considering your intention for this meditation session,
Perhaps you would like to experience a sense of focus and clarity.
Perhaps you'd like to take a short break from the busyness of your life.
Perhaps you are using this practice to help calm the mind before sleep.
Whatever your intention,
Take a moment to commit to remain in this practice until you hear the final bell.
Drawing your attention inwards,
See if you can place your focus on the breath.
We'll begin by taking conscious breaths through the nose,
Inhaling and exhaling with slow deep release through the nostrils.
Following the breath as you draw it in through your nostrils,
Noticing the passage of the breath.
As you feel it at the back of the throat,
You may notice it filling your lungs or maybe your belly is where you notice it.
Slowing down the breath and finding a steady rhythm now,
Breathing with me,
Inhaling,
Two,
Three,
Four and exhaling,
Three,
Two,
One,
Inhaling,
Two,
Three,
Four and exhaling,
Three,
Two,
One,
Inhaling,
Exhaling.
On your own count now.
This even conscious breathing allows you to work with the breath in a way that may help you to feel more balanced and revitalized and creates harmony in body,
Breath and mind.
Understanding how focusing on the breath in this steady rhythm has affected you.
And gently letting go of the count now,
Allowing the breath to follow its own rhythm.
Releasing any control that you have over the breath and allowing it to return to a natural ebb and flow.
Feeling now how the breath comes and goes automatically.
Perhaps finding a focal point for the breath in your body.
Following where you experience the breath in your body.
In your nostrils.
In your throat.
In your chest.
In the belly.
Feeling the flow of the breath in the place where you experience it the most in your body.
Feeling it as it enters and leaves the body gently,
Naturally.
Once you begin following the natural flow of your breath,
You may find that you meet with distraction.
You may find your mind wandering into the future or reflecting on the past.
This is a completely normal response from a mind that is training to focus.
You may notice your mind rambling or planning or analysing.
When you notice that your mind is wandering,
Very gently remind yourself that you are breathing and guide your mind back to your breath as it rests in your body in this moment.
And in this moment.
Your awareness is immersed in the experience of the breath.
Becoming the motion of the breath.
Being merged with its rhythm.
Your whole body responding to the rhythm of the breath.
Your breath is the most simple tool that we can use to provide us with an experience of the present moment.
It is always with us.
Always supporting us.
It is always present.
Noticing now how you are feeling after taking these moments to focus on your breath.
Has anything changed for you?
It takes time to learn to hold attention on your breath.
But know that as you practice meditation and breath awareness,
You will find yourself more able to focus your mind.
Please thank yourself for taking this time to just be with yourself and your breath.
And when you are ready,
Slowly opening your eyes and returning to a wakeful state.
To find out how you can learn meditation techniques and build your own personal practice,
Please visit www.
Affinitywellness.
Com.
Au.
