Hello everyone,
Thank you for joining me today for this simple breath meditation.
Firstly,
Grab a pillow or a block or a blanket,
A towel,
Something to place under your seat bones and coming to a cross seated position that is comfortable for you.
You don't need to look into any particular way,
You want to have a straight spine and feel your seat bones grounded on whatever you are sitting on.
You are feeling your collar bones opening,
Your shoulder blades drawing in together,
Your chin is slightly tucked in and you can feel that your spine is erected and supported.
You can have your hands on your knees or on your lap,
Whatever is comfortable for you,
Whatever makes it effortless,
Wherever you can find stiffness.
Gently bring your attention to your breath,
The air coming in and out through the nostrils and observe the flow of air coming inside of the nostrils.
Follow the air from the nostrils going down into your throat,
Down into your lungs and with the exhalation the air coming out from your lungs through your throat to your nostrils.
Observe how when the air comes inside of your nostrils it might be a little bit cooler than when it comes out.
Do not try to change the pattern of your breath,
Allow your breath to flow freely and naturally in and out through the nostrils.
Keep your mind starts to wander,
Starts to go to memories,
Future plans and bring it back to the present moment.
At the beginning this might feel quite challenging but go back to the air coming in and out through the nostrils,
Follow the air going through the nostrils down to the throat,
Into the lungs and the air coming out through the throat to your nostrils.
Contain your spine erect,
Do not collapse and if that means making slight adjustments to your posture feel free to do so by as much as you can,
Try to remain in stillness with your eyes closed,
Watching your breath and observe the nature of the breath,
The characteristics of the breath,
Trying to identify the sensations related with the nature of your breath and the reason you will right or wrong the nature of your breath,
Allow your breath to flow as naturally as you can,
Try to label and identify the characteristics of your breath and observe how your breath changes the longer we are in our meditation,
Observe the changes without any judgement.
Maybe observing the air coming in and out through the nostrils,
Observing the air coming in,
Maybe it is a bit cooler than when it comes out,
Trying to label the characteristics of your breath,
You may continue watching the breath.
If your mind wanders to somewhere else,
Bring it back into the room,
Bring it back to the characteristics of your breath,
Of the air coming in and out through your nostrils,
Maintain your spine straight.
Thank you.
Observe with the breath,
Has changed in any way to when we started the practice.
Observe its patterns,
Fluctuations,
Heat.
The breath and mind are intimately connected.
Observe how the changes in the pattern of your breath impact the pattern of your thoughts of your mind.
Observe whether the longer we are in meditation,
The more space is created between one foot and the other.
Maybe you feel coma,
More relaxed or still.
Maybe not.
There is no right or wrong answer.
Continue observing the pattern of your breath,
The air coming in and out through the nose,
Down to the throat,
Into the lungs.
Observe the relationship between the breath and your thoughts,
The fluctuations of your mind,
See if you can become a bit more present.
Do not let go of your breath.
Let your breath become your focus,
The point of your concentration.
Become one with your breath.
And gently,
Start bringing your awareness to the crown of your head.
Bring it down to the area in between your eyebrows,
Down to your throat,
To your heart center in the middle of the sternum,
Down to your belly button at your navel,
Down to the cocksack where your spine starts,
And at the base of your pubis.
Observe the sensations of floating in air,
Having air all around you,
Touching your skin,
Observing how this air feels,
Whether it's cold or warm.
We often forget the air around us,
Which in yogic tradition is called prana,
Life force,
Which enters our bodies through the breath.
Bringing divine power from the outside world,
Inside of the lungs,
And then distribute it to each cell in the potter.
Coming out of avapotter,
The surrender of ego,
Unifying ourselves with the environment around us.
Gently open your eyes,
Bring your hands in prayer,
Heart center,
Bow your head down,
Grateful to yourself for having meditated.
Have a wonderful rest of the day.
Namaste.
