Hello and welcome to this Zen following the breath meditation.
This is the third meditation of four as part of a Zen meditation and mindfulness eight-week course.
This meditation is similar to the second meditation but rather than counting the breath we are simply following and observing the breath.
This following meditation is the third on the course.
You will do this meditation each day between week four and week six.
As always you can either follow this guided recording each day or use it the first time and do the practice alone going forward.
It's completely up to you.
You should continue to commit to a 25 minute meditation each day and spend five minutes writing in your meditation diary a few observations about your meditation and how you are feeling.
This is a really simple yet effective meditation that you can do anytime and anyplace.
As meditation becomes more popular I feel we sometimes over complicate the practices as we naturally try to innovate and evolve them.
This is sometimes unnecessary.
It's believed the Buddha didn't become enlightened from a particular fancy meditation.
It was actually achieved simply from observing the breath coming in and out of the body.
So that's what we're going to do today.
Sit or lie in a comfortable position with your back nice and straight.
I suggest sitting upright for this meditation.
Slowly sway the body side to side finding a nice straight centre line for the back.
Slowly either lower your gaze or close your eyes whichever you prefer.
Notice the lowest point in your body where the breath rises and falls.
This could be the lower part of the chest or the belly.
Try to breathe in and out of the belly if you can.
It's much better for your body.
Doing this in meditation over time will train the body to automatically breathe in and out of the belly.
Now simply observe the breath coming in and out.
The belly rising.
If your awareness drifts elsewhere that is perfectly natural.
Don't beat yourself up about it.
Just bring your awareness back to the breath.
I will help you with prompts in case you naturally drift away during the practice.
You may now begin observing the breath.
Allowing thoughts,
Memories,
Feelings,
Sights and sounds to just arise and pass.
Arise and pass.
If you get too involved in any thoughts or feelings just bring your awareness back to the breath.
Keeping the back nice and upright helps with your focus.
Bringing our attention back to our breath each time it drifts.
You may notice the breath becomes lighter or slower.
However light or slow it becomes stay with the rising and falling.
Mindful,
Present and aware of the breath.
Just breathing and allowing.
Very simple.
If you feel any discomfort,
Mindfully and slowly alter your position.
Come back to rising.
If the mind has drifted,
No judgement.
Just gently bringing the awareness back to the breath.
Just a couple of minutes remaining.
Basking in the beauty of presence.
Focusing.
Well done.
Start to come back into the body now as we conclude our practice.
Start to notice your entire body now.
Not just where the breath is coming in.
How does the body feel after this meditation?
Slowly sway the body side to side.
Bring some movement back into the hands and feet.
Noticing any sensations in the hands and feet.
And have a nice big stretch if you feel your body needs it.
Thank you for practicing with me today.
Big love to you all and have a beautiful day.
