Welcome to this simple breath meditation.
This guide offers a gentle,
Unforced meditation,
Which is easy to begin and build up over time.
It's also good preparation for receiving access to the inner,
Light and sound energy.
This meditation helps us to be aware of whatever presents itself to our consciousness.
It allows us to not exclude anything from our awareness,
But to mindfully notice when we are distracted by thoughts,
Expectations,
Images and then actively return to the breath and meditation.
Now we'll begin.
Allow your body to relax in the way it knows how,
Until you feel settled and you can be still and when you're ready,
Relax your attention into the broad space of your background awareness.
Gently observe whichever things come into your awareness and remind yourself to be present while practicing not to reject or look for anything in particular.
And just sit like this for a short time.
Only relaxing your attention into the broad space of your background awareness.
Gently observing.
Rejecting nothing.
Just allowing things to come and to go.
Continue sitting and place your attention on any physical sensations you experience.
Gently observe them.
Build your awareness of bodily sensations and your acceptance of them.
Let everything else fade into your background awareness.
Returning your attention to any physical sensations you experience.
The bodily sensation you become aware of is the reality.
Any thoughts or reactions to them become the stories about the bodily sensation.
A thought or emotion or feeling about your body is not your body.
Acknowledge any reactions like judgments,
Emotions,
Mental chatter that appear like stories about things or mind movies or even memories and then return to placing your attention on any physical sensations.
Now,
Feel the sensations of your body breathing.
Focus on the rhythm of your body's natural breathing.
Also recognize whatever else is presented to your wider awareness while you focus gently on the breathing sensations.
If you get fully distracted,
Gently acknowledge this.
For example,
This is a thought about work.
This is an image of my holiday.
Or this is a rumble in my stomach.
This is a sensation.
Then return your attention to the breathing sensations.
Do this repeatedly if necessary.
Be gentle and patient and allow yourself to feel the pleasure of this.
And use these moments now to feel the natural rhythm of your body's breathing.
I beautify you.
Now,
Focus exclusively on the sensations of the breath on the tips of the nostrils.
Allow your body to breathe in its own natural rhythm.
It will do this automatically.
While you feel the sensation of the breath on your nostrils or the tip of the nose,
You can also be aware of other things that present in your consciousness.
Whenever you find you're fully distracted,
Congratulate yourself on noticing this and happily return your attention to the sensation of your breath.
Take these moments now.
Focus on your breathing on the tip of your nose or in your nostrils.
And as you continue to focus on your breath,
You will be able to focus on your breath.
As you continue to focus on your breathing,
I'd like you to begin preparing to return to the room or the space around you.
And only do this as quickly and as patiently as is comfortable for you.
May you.
