Welcome to a meditation of the breathing body.
For the next 20 minutes,
We'll be focusing our attention on our breath.
Settle yourself into a comfortable position.
If you're sitting,
Get your hips above your heels on the cushion.
Straighten your spine so that you're alert,
But not too tense.
Tuck your chin slightly and relax your arms at your side.
Hands on the thighs.
If it's comfortable,
You may close your eyes.
Or if you'd prefer to keep them open,
Let them become heavy and relaxed.
Take a moment to feel where your feet connect to the ground and where your seat connects to the cushion or the chair.
And take a couple deep breaths,
Feeling as you pull the air deep into your belly.
As you inhale and exhale,
Notice where you feel the air entering and leaving your nose,
Somewhere around the rim of your nostrils.
This is the spot you'll want to focus on,
Feeling the sensation of the air.
And now let the breath come to a natural rhythm without controlling it.
It may be long and deep or short and shallow.
Just let it be whatever it is at this moment.
Feel your focus on the rim of your nostrils,
Feeling the sensation of air on the inhale,
Feeling the sensation of air on the exhale.
Notice every stage of the breath.
The cooler air as you inhale,
The brief pause at the top of the inhale,
The warmer air as you exhale,
And the brief pause at the bottom.
And just continue observing this never-ending cycle.
If you notice your mind wandering,
Simply acknowledge the thought.
Let it go.
And return your attention to the tip of your nose.
Every time a thought arises,
Simply notice that it's there without judgment and without labeling.
Allow it to drift away like a cloud or a bubble,
Coming back once again to the breath.
Bringing the attention to the tip of the nose.
Letting go of any thoughts that continue to come up.
Not pushing them away,
But gently allowing them to pass.
Smiling at them as if they're friendly visitors.
And no matter how many times you're feeling the breath,
Just let it go.
And no matter how many times your mind may wander,
Remember this is not an impediment to your practice.
Noticing the mind is your practice.
Keeping your attention on the breath.
Notice if the quality of the breath has changed at all since beginning our meditation.
It may be deeper or shallower,
Or you may notice no change at all.
There are no expectations,
Nothing to look for.
Just friendly,
Gentle observation without judgment.
See how deeply you can concentrate on the exact present moment and sensation of the breath.
Every subtle,
Tactile sensation.
Every change in sensation.
Notice if you're anticipating the next stage of the breath.
And instead just feel what's going on right now,
Without concern for when the inhale will end,
Or when the exhale will begin.
Remember that no thought that arises is bad.
Nor is any thought that arises good.
They're simply there.
There's no need to become frustrated if you find your mind is wandering.
We notice that it's wandered.
And bring the attention back to the breath.
May you alwaysutsurf lokat,
NSensei zodad.
Okay.
Mindfulness is not simply clearing your mind.
It's observing your mind.
And every time you catch yourself drifting and coming back to the breath,
You are exercising mindfulness.
Just be engaged in the constant flow of the breath.
The constant change.
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Meeting what is.
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Staying present with the flow.
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Notice again if the quality of your breath has changed once again.
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Notice if your state of mind has changed.
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If any sensations in your body have changed.
And just allow them to be.
Without reacting.
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Without judging.
Simply allowing.
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And now take a couple deep breaths.
Feeling your belly and your chest expand.
Breathing life into the rest of your body.
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Start to bring a little movement into your fingers and your toes.
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And if your eyes were closed,
Slowly begin to open them.
Returning to the space around you.
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