During this meditation we'll practice mindfulness and breathing and our focus will be on cultivating the enlightenment factors of joy and tranquility.
Taking your meditation posture,
One hand in the other resting in your lap.
Then begin to relax your seeing.
Allowing that relaxation to come to your eyelids.
Eyelids drooping becoming heavy.
Feeling how nice it is to relax.
Allowing that relaxation to come to your cheeks,
Your jaw.
Feeling the subtle pleasure of that relaxation.
Releasing your shoulders.
Noticing how nice it feels.
Allowing the relaxation to come into your chest,
Your upper back.
Feeling the pleasure of it.
Allowing the relaxation to float on your arms,
To your hands,
Your fingers.
Feeling the pleasure of that relaxation.
Relaxing your belly.
Tuning into how nice it is to relax,
How good it feels.
Allowing the relaxation to come into your chest,
Your upper back.
Allowing the relaxation to flow down into your legs,
Your feet.
Feeling the subtle pleasure of that release.
Allowing the relaxation to come into your chest,
Your hips.
Tuning into the pleasure of relaxing,
Of letting go within your body.
Allowing the relaxation to come into your chest,
Your hips.
Gently smiling with your eyes,
Like you're smiling at a good friend.
And smiling into the subtle pleasure within your body.
Feeling that pleasure start to enter your mind.
Arising is the joy of letting go within your body.
The contentment of release.
Allowing the relaxation to come into your chest,
Your feet.
Allowing your awareness to rest in the centre of your chest inside your lungs.
Noticing the subtle movement of your breathing.
Gentle stretch as the breath comes in.
And the pleasure of abandoning of release as the breath goes out.
How good it feels.
Tuning into the pleasure of relaxing,
Of letting go within your body.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Start to notice the moment each breath begins.
Allowing your awareness to rest in the centre of your chest.
Aware of the full length of each in-breath.
Aware of the full length of each out-breath.
Allowing your awareness to rest in the centre of your chest.
Continue to tune into the pleasure of your breathing.
Letting go within your body.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Now gradually start to calm the functions of your body.
And the intellectual functions of your mind.
And gently release any excess tension you have in your body.
Softening into your body.
Feeling the subtle pleasure of each release.
Allowing your awareness to rest in the centre of your chest.
And gradually calm the desire to do within your mind.
Feeling the pleasure of that calming.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
As you calm in your body and your mind.
You'll start to notice sensations within your breathing.
And notice the difference in sensations between each in-breath and each out-breath.
Or continuing to gently smile with your eyes.
Smiling into the pleasure of letting go within your body.
Feeling the pleasure of this calming.
Allowing your awareness to rest in the centre of your chest.
And begin to calm to completely abandon within your mind.
Calming or doing.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
And as you're breathing and your mind calm.
Allowing your attention to rest in one point of breath sensation.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Breathing in your mind calm.
The idea of in and out-breath,
A breath length,
Will cease.
Focus more on the one point,
This presence.
The one point of breath sensation.
Allowing your awareness to rest in the centre of your chest.
Becoming still and steady.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Maintaining the joy of abandoning,
Gently smiling.
And allowing tranquility to arise within your mind.
Allowing your awareness to rest in the centre of your chest.
And allowing the subtle joy and tranquility to diffuse as one.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
As the breath comes in,
Allow your body to fill with that subtle pleasure of joy.
As each breath goes out,
Allow the joy and tranquility to fill your mind.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Now completely abandoning all doing within your mind,
Within your body.
Abandon the idea of even doing the meditation itself.
And allow your awareness to see.
Allowing your awareness to sink into that one point of breath sensation.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Allowing your awareness to rest in the centre of your chest.
Now gently bringing your awareness back into your body.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care and have a wonderful day.
