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No part of this recording may be reproduced you you let's get settled into our space you inclining the mind inward for now you taking a look at our posture let's feel rooted balanced upright alert at ease let the mind be bright with the intention of well-being let the tone be of goodwill not ill will of ease you let's become aware of the breathing and today from the outset let's try some conscious breathing with intention sometimes we'll just observe the breath as it is at first and then let some intention come in to move allow different types of breathing right from the get-go let us take a look at that breath and let the breathing be connected allowing a slightly deeper than usual inhalation followed by immediate relaxed exhalation and then rejoining with the inhalation again without pause so looking for a steady balanced in and out breathing without pause in between the inhalation and exhalation you this may feel a little quicker than usual where where we are intentionally leaving the pause out just keeping our consciousness awareness really right here with the breath and not squeezing the breath especially on the exhalation let it be relaxed let it flow out the inhalation let it be energizing and full And then just a few more nice deep breaths.
And keeping the awareness with the breathing we let go of some of the control.
Sometimes after some nice deep intentional breathing the space in between breaths feels very comfortable.
You might find that there's more of a pause and there's a little bit of peace in that pause or maybe the connected breathing continues on but maybe in a softer way.
We're just following the inclination of the breath now.
Our intention is still in there.
It's just softer and it's following that natural ease and refreshment that comes when the breath is allowed to be.
We sort of gave it a boost at the beginning.
So maintaining the light of awareness with each aspect of the breath now,
Every fine detail knowing this breath,
This long breath,
This quiet breath,
The temperature,
The texture,
The movement in the body,
Keeping the awareness bright and really seeing that detail.
Every little place in the body that moves in even the most subtle way due to the breath energy.
Letting that still witness outside of thought,
Outside of mood,
Let that observer be there.
There may be thoughts and moods but there's also a witness and letting that awareness of the breath moving in the body begin to connect more and more with the greater felt sense of the body.
Imagine that anywhere that your awareness can rest in your body,
Breath can go there also.
Thinking of the energy of the breath and the energy of awareness as a kin delivering necessary nutrients.
Fill the body with breath.
Fill the body with awareness following the ease,
Following the refreshment,
Opening to what's natural,
What's free.
You you you if any place feels tense or stuck and we can't seem to let the breath move through that area for any reason just let the awareness let the breath be everywhere else let it surround that area let the awareness become large let the ease become dominant and any place that we can consciously still let go of tension letting that happen as we go along as well letting the abdomen chest open relax for the breath shoulders drop even more face smooth you let thoughts which arise which contribute to ease and well-being you you you you you you you you you you you let busy thoughts unhappy thoughts let thoughts that bring us away from ease and well-being be seen in a distant unimportant way let them arise and pass and if we know how they arise let them not arise again you you you you you you you you we can know difficulty without losing our equilibrium you you you we can be a powerful witness to Mara's attempt to unseat our peace you you you you you you you you you you we stay hardened alert mindful without greed or distress for this world you you
