Let us begin by taking three deep purging breaths,
Inhaling deeply and releasing any tension from the day.
Allow the air to fill your lungs.
Feel it enter your belly and notice a full exhalation.
Notice your breath as it returns to a natural rhythm.
What is the quality of the breath?
Is it warm or cool as it enters your nostrils?
Follow it deep into your belly,
Relaxing your shoulders and your back while breathing into those areas.
Notice any tension in your forehead,
In your eyes,
In your jaw and allow your breath to enter those areas,
Releasing the tension there.
As you exhale,
Become aware of your breath dissolving into space.
Be present to the space between the exhalation and the inhalation.
If you are comfortable doing so,
I invite you to gently hold your breath for one to three seconds after inhalation to deepen the practice.
Begin to allow your awareness to mix into open space with the breath on both inhalation and exhalation.
As thoughts arise,
Return to the sensation of the breath.
If you find that you have pervasive thoughts,
You may choose to count your breath on exhalation,
Starting at one and counting to five and back.
In a moment,
We will sit in silence.
Choose an area in your body where you feel the breath strongest and stay with that sensation.
Come back to that area as thoughts arise.
If you find your mind wandering,
Return to the breath.
Samatha is the art of coming back,
The practice of returning to the waves of inhalation and exhalation,
The noticing of the body being breathed.
Notice any areas of physical tension in your body.
Soften those areas by directing your breath to those areas.
Become present to the rise and fall of your chest from inside your body.
Be gentle with your mind as you turn your attention back to your breath.
Discover what the breath is like as a changing experience of sensations.
Notice any warmth or tingling as you settle deeper into the breath.
Become present to the sensations in your hands and in your fingers.
Notice your shoulders and your neck and readjust your posture as necessary.
Let us give ourselves some gratitude and compassion for coming to this practice.
This can take the form of saying thanks,
Repeating a phrase.
You can place your hand on your heart,
A loving gesture,
Or cup your hands together to show yourself some grace and compassion and gratitude for taking the time to sit and become present.
In a moment,
I will ring the bell signaling the end of our meditation.
I ask that you take a few final deep breaths after the bell before returning to our space together.
In the moments before the bell,
Become present again to the rise and fall of your chest and to any sensations in your body.
