Find yourself a comfortable spot.
Connect with your body.
This connection between our experience and our physical reality is one place for us to find that grounding.
It's also a place where we can get pulled and lost in all of the movements of energy and chemicals and patterns within us.
So here in meditation we can find ourselves connected to our physicality as a way to ground.
And through that physicality or within the physical experience we can breathe ourselves into a different state.
We can literally change our state either way.
We can heighten ourselves,
We can calm ourselves with the breath.
And so we can remember as we practice and as we take our practice into our day and into our life and into the challenges that we face that the breath is always there for us to utilize to make a shift,
The change that we want to make in order to act,
React and respond to the world the way that our deeper more true self would like to express in the world.
And so notice where your breath is.
Notice all the feelings around the breath.
Really noticing all this tension,
Restriction,
Whatever gets in the way.
And when we're stressed that shallowness in the chest and then shifting that downward into the belly,
Letting the breath drop,
Both coming in and out,
Just dropping further down in the body from the chest down into the abdomen,
To the belly,
Bringing that breath in,
Belly coming out,
Softening.
And as we breathe out,
Just letting it go,
Allowing that just to come back in,
Belly come back in.
Slowly expanding,
Slowly deepening the breath.
Take that breath in,
Allowing the gaze to go deeper inward.
So we move our breath down into the belly,
It's as though we're also moving our gaze inward into the depths of who we are.
As we breathe out,
Just letting go of tension,
Letting go of the breath.
And with each out breath,
Just letting go of an aspect of who we think that we are.
Some of the tension in the body is just built up from holding ourselves together,
Holding the sense of who we are,
Which include all of the fears about who we are,
As well as all of the upsets,
Traumas and grievances.
So as you breathe out with the breath,
Just allowing some of that to just fall away for a moment.
As we gaze deep inward into the mysterious center.
Slow,
Gentle,
Deeper breaths,
Slower,
Deeper,
Filling out the abdomen,
Filling out the chest,
Really putting your attention onto the experience of breathing.
Feeling the contours of the breath,
Feeling where the breath ends or where we can no longer bring it in.
Just keeping the mind open,
Keeping the curiosity there.
This slow,
Deep breath with a restriction that then has to be released.
And the out breath just letting go,
Completely releasing.
The out breath is the vehicle for all things to go.
Along with the breath,
We can let go of pieces of us,
Can let go of any hopes and dreams and fears,
Let go of any thoughts that are keeping our attention away from our breathing.
Every out breath is an opportunity for release.
Breathing deeply to the breath,
Keeping our attention on the act of breathing.
Just letting any thoughts go by,
Just coming back to this inhalation and exhalation,
The bringing in and the letting go.
The acceptance of nourishment into the body and the release of toxicity,
The release of all that blocks our natural flow.
Bringing our way deeper,
Bringing our gaze inward,
Looking into the darkness,
Into the mystery.
With every sensation we encounter,
Every image,
Every thought,
Every thing that we find ourselves interacting with,
We can simply breathe in and breathe out.
Just allowing it to be,
Watching the process,
Noticing,
Being curious,
But not attending to anything.
This gives us a wider gaze inward,
An open stance,
Allows for the breath to come in and bring our awareness,
Bring our sense of ourselves deeper.
Understanding as we get deeper,
The spaciousness that begins to emerge,
As we find ourselves deeper inward,
We can begin to move beyond our thoughts and our conceptions of ourselves,
Who we are,
What we are,
Just into this spacious place.
Allowing a place to expand in a sense,
Allowing the recognizing the borders that seem to disappear outward in every direction.
Yet we're still breathing.
Allowing all that comes in and comes out,
Allowing all of the sensations,
All of the imagery,
All of it to simply happen.
With each breath going a little bit deeper,
Finding our way a little bit further inward.
Where we go,
The less we're confronted,
The less we are pulled in directions,
The less we are taken by our concepts and ideas.
Ever inward to place a peace,
A place of quiet.
Just allow ourselves to be.
You've gone down deeply into and through the body,
Into the mystery,
Into that open space of unknowing.
Here all we know is that we are here or simply we are.
Allowing ourselves to just be.
Astronomically.
You you you Just allowing yourself to drop even deeper and rest rest where nothing can touch you or nothing can harm you not even your own thoughts and your own ideas you you you Then bringing your attention back into your breath slowly gently fully filling up your abdomen and your chest releasing again filling slowly fully all the way releasing you and one more full big in-breath and out-breath and then wiggling your fingers and your toes slowly opening your eyes coming back from the depths hopefully bringing with you a little bit of peace a little bit of clarity to take with you to take with you
