Music Find a jewel.
It could be a clear glass bead,
A smooth stone or an interesting button.
Hold the jewel in your hand and really pay attention to it.
Notice its colors.
Feel its weight.
Notice if it is warm or cool,
Smooth or rough.
When you are ready,
Lie down carefully on your back and put the jewel where your belly button is.
Feel the weight of the jewel resting on your belly button.
Feel the jewel go up as you breathe in and down as you breathe out.
Notice how the jewel goes up as your belly fills with breath and down as your belly empties.
Feel the weight of the jewel resting on your back and put the jewel where your belly button is.
Without changing your breath,
See if you can feel the whole in-breath from the very beginning just when the jewel starts to go up,
All the way to the very end where the jewel is still just for a second.
Now feel the whole out-breath from the very beginning just when the jewel starts to go down,
All the way to the end of the out-breath where the jewel is still again.
Up,
Still,
Down,
Still.
Can you feel it?
Pay special attention to the still space between the in-breath and the out-breath and to the other still space between the out-breath and the in-breath.
Feel the place where the jewel stops moving.
Feel the stillness in your body.
Feel the place where the jewel stops moving.
Feel the stillness in your body.
At first it may be easiest to find your still quiet place in the spaces between the breaths,
And your still quiet place is always with you.
When you're breathing in,
When the breath is still.
When you're breathing out,
When the breath is still.
When you're reading a book,
When you're angry,
When you're dancing,
The still quiet place is always with you,
And you can find it just by paying attention to your breath.
