Hi,
This is Pyrrhus and on today's meditation we will explore the nature of opposites through a breathing journey.
Before we begin though,
Let me introduce you to the connection of opposites with our breath.
I would like you to think of opposites as the troughs and the crests of a wave.
We are able to distinguish troughs and crests when we look at the ocean,
But can we separate them?
There is the illusion of independent waves,
But actually they are a continuous phenomenon called the sea,
Always in circular motion.
Same with our breath,
It moves as a wave.
It goes up,
Goes down and then up again.
Through this meditation we experience the connection between inhalation,
Exhalation and the gap between them as they merge to each other,
As the troughs merge with the crests.
To start,
Sit on the floor or on a chair or lie down.
You can rest your hands on your thighs or on the floor next to you.
And please close your eyes.
For the duration of this meditation we will stay still.
So please take a few moments to fix your posture in a way that feels comfortable.
And now take a few deep breaths as a way of settling down your mind.
Inhale deeply and then let the air move freely out of your nostrils.
Initially put all your awareness only at your inhalations.
Whatever happens till your next inhalation starts,
Consider it as a gap or a pause.
Follow your in-breath as it enters into your nostrils.
And then notice the pause till your next inhalation.
How does the in-breath feels?
Do you feel any sensations around your nostrils?
Do you feel the cool air?
Just be aware of any sensations you may feel.
On your next inhalation again,
Be fully aware of any sensations around your nostrils.
And then stay with the pause till your next inhalation starts again.
We will take a few moments here being aware of the in-breath around our nostrils so that our minds become quieter.
If your mind is wandering,
Gently bring it back to being aware of your in-breath around your nostrils.
Where does your in-breath go next?
Now follow your in-breath as it goes down your throat.
Notice how the air is entering your nostrils,
Then your throat and how it is moving down your windpipe.
On your next in-breath,
I would like you to be aware of the air as it touches your nostrils,
Moves into your nasal passages,
Goes down your windpipe and then as it fills and expands your lungs.
Can you notice where exactly the air enters your lungs and expands your chest or belly?
Now put all your awareness only at the exhalation process.
Whatever happens till your next exhalation,
Consider it as a pause.
Notice how your lungs shrink as the breath is traveling outwards.
Follow your out-breath as it is moving from your lungs up your windpipe.
Where does your out-breath go next?
Follow it as it exits your nasal passages and be aware of any sensations around your nostrils.
You may notice that the air is warmer now.
If your focus is distracted without any judgment,
Bring your awareness back to noticing your exhalation process.
Notice how your lungs shrink,
How the air is moving up your windpipe and then at the end how it exits your nostrils.
And now slowly start being aware of the whole breathing process.
Consider your inhalations,
Your exhalations and the gaps or pauses in between.
Inhale,
Follow your breath from your nostrils to your windpipe to your lungs and everything in between.
Then notice the pause and then exhale,
Follow your breath from your lungs to your windpipe to your nostrils and notice the pause.
Notice how each breath flows like a wave,
Wave going up,
Being stable for a moment,
Going down,
Being stable for a moment and repeating itself.
Inhaling,
Pausing,
Exhaling,
Pausing and inhaling again.
Are they separated?
Do you notice the illusion of separateness?
For the next moments merge with your breath,
Become one with it.
As your inhalations merge with your exhalations,
You merge with your whole breathing.
And now please take these final moments to watch any thoughts or discomforts you may have.
Watch everything that happens to you.
There is a difference between what you do and what happens to you.
The present moment is a network of interconnected realities always in motion.
And now that this meditation comes to an end,
Please take a moment to relax.
And at the end,
I would like you to focus on the sound.
Take a few breaths,
Deep and slow breaths.
Now gently start moving your fingers and toes.
And let your spine move freely,
Back and forth or to the sides.
And when you feel ready,
Open your eyes.
Before I sign off this audio,
I would like to invite you to take some time today to contemplate on the elements of your life that you currently consider as opposites,
Elements that contradict each other.
This could be good and bad,
High and low,
Poor and rich,
Happy and sad.
You cannot find any connection,
Return back to your breathing,
Back to your inhalations and exhalations.
I hope you enjoyed this breathing journey.
Thank you for listening.
Namaste.
