Please find the comfortable position we want the body to be comfortable so we can come to our practice.
Let the body be alert but relaxed.
So making sure the back is straight,
Chin tucked in,
Tower the chest.
And if you are seated,
Your legs are crossed in front of you,
Knees relaxed and hands on your knees,
All your hands resting on your thighs.
Or you could be seated on a chair.
Or you could be even lying down.
So whatever position you choose,
Make sure you're totally relaxed and comfortable.
Is keeping eyes open looking in front?
In front of us about one foot just to see how things look.
And let's make sure the body is finding that comfortable position which is alert and soft,
Not rigid.
So let's move slowly around to find a sense of ease and comfort in our position.
Perhaps we need to rock slightly side to side or forward and back to find that nice relaxed soft and alert position.
Now let's start extending slightly the crown of the head up with the inhales and exhale and noticing how the body stretches slightly and lifts a little bit higher.
Maybe there is more space around the shoulder,
Neck,
More room to breathe comfortably.
So let's find a sense of ease and comfort.
And let's see with that breath,
Noticing how the body is expanding and contracting with every breath.
Feeling the chest and belly expanding,
Perhaps just pressing against the spine with every time you're breathing.
And feeling that nice gentle soft movement in your chest.
As you have your eyes open,
You're observing your breath,
Your body and everything feels comfortable.
Now let's allow the eyes to close.
Notice when we remove the visual stimulus,
How our gaze transition from outside the world to sense of looking inward.
Now is a great time to sort of just taking the gaze inward,
Just see how you feel.
We're going to help that sensation by just focusing on our breath and allowing everything to settle in and feel even more comfortable.
Now with every breath,
Allow yourself to relax more in this moment,
Arriving fully for your practice.
In today's practice,
We will repeat a pattern of counting 10 inhales and exhales.
One in the first inhale and two for second exhale,
And three for the second inhale and four for second exhale,
And so on until we get to 10 and then repeat.
So allow your attention to stay on the pattern of counting.
The mind might find some stability.
I will give you guidance when to start and to stop.
For now,
Just focus on your breathing,
Nice soft relaxing breath.
Now let's take a deep inhale and exhale all the air out.
Let's take another deep inhale and exhale all the air out of the lungs right now.
And let's begin counting.
Let the breath be natural or if you like to make it slightly long but comfortable.
Let the breath be natural or if you like to make it slightly long but comfortable.
Let the breath be natural or if you like to make it slightly long but comfortable.
Allow yourself to experience the inhale and exhale as you're numbering them.
Let the breath be natural or if you like to make it slightly long but comfortable.
The mind might wander into thought.
This is what mind do.
Let's not control that but rather recognize it.
And gently guide our attention to our counting.
Counting breath,
Returning back to our counting now.
One for in and two for out.
And so on and so forth.
Thought can take many forms,
Planning,
Memories.
In our practice we are looking that all thoughts are equal regardless of the content.
We know the mind is essentially a survivor machine.
Attack and defense against other minds.
Gathering,
Storing,
Analyzing information.
This is what's good at.
So objects might be arising in our consciousness.
We simply recognize them and return again to our counting.
One for in and two for out.
And so on.
Recognizing thought.
Guiding our attention back to our counting.
You may notice some physical sensation in the body.
Maybe a sense of agitation or stiffness.
Just allow everything to be here as it is right now.
It's another part of our experience in this moment.
Gently guiding our attention to counting.
Inhales and exhales.
Exhale.
Staying with the breath.
Giving us a space to stay distant from our thoughts.
And connect us with this moment right here,
Right now.
It is the present moment that holds the key to liberation and freedom.
So now let's go with your counting.
Just rest here.
And have an open sense of present.
Keeping our eyes still closed.
Just resting in the breath as it is here right now.
Keeping the mind a single object and placing our attention on that object.
In this case,
The counting of the breath.
We can help the mind to lessen the extent of jumping between the thoughts.
And have a little more space.
More calmness.
More peace.
By focusing on one object,
The mind can begin to slow down and find some space.
As we begin close to our silent meditation for a few breaths,
Let's create some soft subtle movement into the body.
Just make sure we are totally comfortable.
If there is any part of the body just feeling a little bit neat,
A little bit big,
A gentle soft movement with eyes closed and feeling just easing it a little bit.
Continue eyes closed.
Let's come to our silent meditation for a few minutes.
Connecting with that space,
The stillness.
And allow the body and the mind to relax even more.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Let's come to our silent meditation for a few minutes.
Continue relaxing.
Let's bring a gentle movement to the body with eyes closed,
Just feeling the sensation in our toes,
Legs,
Knees.
Sensation in our thighs,
Hips,
Back.
Spine,
Torso,
Chest.
Shoulders,
Arms,
Fingers.
A soft movement in the fingers.
Sensation in the neck,
The head,
Face,
Tongue,
Jaw.
And now we can open the eyes.
I want to thank you for your practice today and have an amazing day.
Namaste.
