So we're going to do a practice called Chama Tivapasana.
You're going to simply breathe.
We're going to bring some awareness to the breath.
We're going to bring some awareness to your body.
The goal here is to simply let the rest of the world exist while you allow your attention to rest on breath,
Okay?
So go ahead and find a seat,
Create a seat that's comfortable and intentional.
I'd suggest that you really allow yourself to feel not just intentional in the way that you sit,
But intentional in the way that you take your seat.
By choosing to sit,
You've already chosen to practice,
To practice a meditation practice.
So really allow your back to be tall and strong and sturdy.
And that bell is just signifying that we're beginning.
So your feet are either planted firmly on the floor or crossed loosely in front of you.
That back is tall and long and your gaze can be cast down.
So just let your gaze be cast down maybe three to six feet in front of you,
Allowing that to roughly rest on this one place,
Not grip and grasp it,
Not take in,
You know,
One piece of what you're visually looking at,
But allow the whole visual field in.
So that chin might be slightly tucked so that gaze can be cast down.
And your eyes just rest there as though they could rest in your sockets.
And let your shoulders fall away from your ears,
The hands just resting on your lap.
The neck is tall and long.
The head is reaching towards the sky.
There's a sense of purpose in this position with your body.
And just as strong as that back body is,
Your front body is soft,
Open,
Relaxed.
So there's no other place in your body where constriction is happening.
So there's no other place in your body where constriction is happening.
The mouth can be slightly parted,
Lips slightly parted with the tongue resting on the roof of the mouth if that feels supportive.
For your mouth to let go of any tension,
For your jaw to release any tension,
Your jaw just rests.
There's no need to speak right now.
You can let that go.
And your attention is specifically resting on your body breathing.
Your body already knows how to breathe.
We don't need to manipulate it.
We don't need to tell it what to do or how to breathe it.
It just breathes as it already knows.
There's this sense of inner knowing between your body and breath.
Let it do what it knows.
And your attention rests on that sensation on feeling your body breathe.
And your mind will stray.
That's what a mind does.
So we're not worried about when the mind strays,
But rather allowing yourself to notice when it strays.
For it's in that moment that you've noticed that your mind has strayed,
That you've become consumed by thought,
That you've already woken up.
So you can take that moment,
Notice it,
Claim it,
Almost as though you could touch it.
Oh,
I'm thinking,
That was me thinking.
And then gently letting it go,
And then gently letting it go.
And that letting go is important.
It's a soft letting go.
It's not a reprimand.
It's as though sand,
You're letting go of sand in your hand as though it was falling through your fingertips.
A soft letting go.
And then you shift your attention back,
Just as you would gently redirect a child,
Shifting your attention back to your breath,
To feeling your body breathe.
And that's it,
That's your whole practice here,
Reminding yourself that you can always begin again.
It is never too late to begin again.
Every new practice,
Every new breath,
Pulling you away to begin again.
And so for the next few minutes,
We'll sit here together in silence,
Meditating.
We'll be back,
We'll be back,
We'll be back.
We'll be back.
We'll be back.
We'll be back.
We'll be back.
We'll be back.
We'll be back.
And we'll be back.
We can let that bell be an awareness of your body once more will be an awareness of your body once more in its physical form,
Sitting here in this intentional position.
Just allow your eyes to drift back to life as it is going on around you,
Wiggle those fingers and toes.
I just like to say thank you so much for practicing with me today.
It is such a pleasure to sit with you in this powerful breath awareness practice.
My name is Jenna Rees and I'll see you again soon.
