This is a guided meditation on the breath.
My name is Shana.
Thanks for meditating with me.
Begin by finding a comfortable seat.
This could be sitting on the floor,
On the couch,
On a chair.
If you're comfortable closing your eyes,
You can close your eyes.
If you prefer an open gaze,
The invitation is to take a downcast and steady gaze.
Begin by allowing your awareness to open to your surroundings.
Notice any sound that is filling your space and allow it to be there.
Notice any scent that is filling your space and allow it to be there.
Notice the play of light and shade that is filtering into the room.
Notice the temperature and texture of the air on your skin.
You open to your surroundings with a welcoming attitude so that you're not at odds with or distracted by them.
Now shift your attention inward.
Check in with your physical body,
Your layer of muscles and bones and skin.
How do you feel?
Check in with your current state of mind,
Noticing if you're feeling really present and focused or possibly a little bit distracted.
And you'll open to yourself with the same welcoming attitude as you welcomed and opened to your surroundings so that you're not at odds with or distracted by your current state of being.
Now land your awareness upon your breath.
And through this meditation,
The invitation is not so much about shaping your breath as it is about becoming present within it.
So without altering the breath in any way,
Simply notice its natural passage as it comes and goes with the inhale and the exhale.
Now,
Becoming even more specific with your awareness on your breath,
You'll land your attention right at the tip of the nose,
Noticing the touch of air at the nostril as the breath comes and goes with the inhale and the exhale.
Again,
You're not looking to shape your breath in any way so much as allow your awareness to land upon the breath as it comes and goes with its natural rhythm.
Now,
You might start to notice that you're feeling the breath as you become increasingly sensitized to the breath.
The breath begins to settle.
And as the breath begins to settle,
The mind also becomes more quiet.
There's nothing you need to try to do.
You simply allow.
And therefore,
Persons feeling awake that the breath is just pure goodness or love Keeping your attention on your breath,
Begin to notice the subtle pause at the top of the exhale.
This natural space has inhale and folds to exhale and exhale and folds to inhale.
This is the space the yogis said was the window to the soul,
The window to the peace of us that is infinite,
Unchanging,
Ever-present.
Allow your effort to settle down.
Allow yourself to become increasingly drawn into the space between breath.
Tapping into the essence of who you are.
Tapping into the essence of who you are.
Begin to deepen your breath.
Begin to notice sound around you.
And slowly blink your eyes open and take a moment to take in your surroundings.
This meditation is complete.
Thank you for meditating with me.
