Pure + Simple: A Meditation On The Breath

Wherever you are,

Allow your body to become quiet and still.

Let gravity have you as you relax yourself into the support of the surface beneath you.

Rest your attention on the movement of the breath in your body.

Notice the expansion and the contraction,

The ebb and flow of this breath that will support you unconditionally in every moment,

In any circumstance.

Your breath a quiet friend that you can always rely on.

Turn your attention to sensation in the body.

Notice how these sensations come and go,

How they arise and they dissolve.

And you're just simply watching them,

Knowing that there is nothing you need to do about them.

Resting here and bringing those sensations and intimate listening quality,

Reassuring them that they are welcome here,

That you are here to listen to and hold them.

Breathing in,

Here I am.

Breathing out,

I let go.

Breathing in,

My mind is quiet.

Breathing out,

My body is soft.

Breathing in,

Here I am.

Breathing out,

I let go.

Breathing in,

My mind is quiet.

Breathing out,

My body is soft.

Continue to rest your attention on the movement of the natural breath.

Every exhalation allowing you to soften just that little bit more.

Breathing in,

Here I am.

Breathing out,

I let go.

Breathing in,

My mind is quiet.

Breathing out,

My body is soft.

Keep bringing yourself back to the breath every time you notice that your attention has wandered.

Holding yourself with this loving presence,

Reassuring the life within you that everything is going to be okay.

Allow your face to soften into a tender smile,

Acknowledging the precious life within you.

Raate,

Raate,

Raate hom,

With love,

My friend.