This guided meditation is brought to you by Soundstrue.
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To begin with,
You can sit comfortably or lie down and relax.
You don't have to feel self-conscious as though you're about to do something special or weird.
Just be at ease.
It helps if your back can be straight without being strained or over-arched.
You can close your eyes or not,
However you feel comfortable.
And notice where the feeling of the breath is most predominant.
At the nostrils,
At the chest,
Or at the abdomen.
Rest your attention lightly just in that area.
See if you can feel just one breath from the beginning through the middle to the end.
And if you like,
You can use a quiet mental notation of in,
Out,
Or rising,
Falling to support the awareness of the breath.
But let your attention actually rest in the sensations of it.
If you're with the breath at the nostrils,
It may be tingling,
Vibration,
Warmth,
Coolness.
If at the chest or the abdomen,
It may be movement,
Pressure,
Stretching,
Release.
You don't have to name these things,
But feel them.
It's just one breath.
And if images or sounds,
Emotions,
Sensations arise,
But they're not strong enough to actually take you away from the feeling of the breath,
You can just relax.
And if you're not feeling the sensations,
But they're not strong enough to actually take you away from the feeling of the breath,
Just let them flow on by.
You don't have to follow after them.
You don't have to attack them.
You're breathing.
It's like seeing a friend in a crowd.
You don't have to shove everyone in the side or make them go away.
But your enthusiasm,
Your interest is going towards your friend.
Oh,
There's my friend.
There's the breath.
If something arises,
Sensations,
Emotions,
Memories,
Plans,
Whatever it might be,
That's strong enough to take your attention away from the feeling of the breath,
Just let them flow on by.
And if you're not feeling the sensations,
Just let them flow on by.
And if you're not feeling the sensations,
Just let them flow on by.
And if you're not feeling the sensations,
Just let them flow on by.
And if you're not feeling the sensations,
Just let them flow on by.
Because that's the moment when something's strong enough to take your attention away from the feeling of the breath,
Or if you've fallen asleep,
Or if you get lost in some incredible fantasy,
The moment you realize you've been distracted is the magic moment.
Because that's begin again.
If you have to let go and begin again thousands of times it's fine.
That's the practice.
It's just one breath.
You may notice the rhythm of your breath changing in the course of this meditation session.
You can just allow it to be however it is.
And if you see your attention jumping to the past,
Jumping to the future,
Judgment,
Speculation,
It's alright.
Our practice is to gently let go and simply return.
You can shepherd your attention back to the feeling of the breath.
You can just let go and simply return.
You can just let go and simply return.
You can just let go and simply return.
You can just let go and simply return.
Sometimes you may find yourself leaning forward as though to be getting ready for the very next breath rather than just this one.
If you notice that,
Settle back.
Let the breath come to you.
Sometimes we become bored or disinterested.
We need to come forward a little bit.
See if you can catch the very beginning of the in-breath and the end of it.
The beginning of the out-breath and the end of it.
Let the breath come to you.
Let the breath come to you.
Remember that in letting go of distraction,
The important word is gentle.
We can gently let go.
We can forgive ourselves for having wandered.
With great kindness to ourselves,
We can begin again.
And when you feel ready,
You can open your eyes.
