You you you It's so very easy to be distracted by external noise And so it's very useful to relax for a few moments Let go of those thoughts let go of those feelings whatever it is that is happening inside of you that attaches you To the external world and move your attention inwards As you relax and let go The attention naturally moves inwards so moving your attention inwards doesn't require a struggle or an effort to change anything than just Allowing for the natural flow to be very focused So the natural flow is to come back to this moment rather than be caught up in the externals of Whatever happened yesterday or whatever you think will happen tomorrow You're coming back to a state of presence that honors the energy flow that moves you Inwards so that you are very connected to the energy of perception the energy of intuition the energy of direct communication with the experience beyond What your mind perceives the experience to be?
It's very simple to let go of the externals there is no struggle there is no issue with letting go of the externals Whatever it is that the mind is communicating to you is not as important as the feeling or the sensation or the experience of just coming back to a relaxed state So relaxing your body,
Relaxing your breath Relaxing your energy This helps to relax the mind and helps to relax the emotional body so that the flow moving inwards happens without effort And you may need to be aware that There is a constriction or tension in your body so by being aware you can let that constriction tension go You become aware You become aware that you have a choice there's no need to keep those Shoulders tight and constricted you can relax the shoulders.
There's no need to Scrunch your body you can open your posture so that you can breathe deeply into your body There is no need to tighten your jaws or your face Because it's okay to sit and relax and just enjoy The breath and the flow of the breath as you relax and move inwards to a state of deeper and more profound relaxation And it's very useful as you connect to the flow as you connect to your breath which is part of the flow To consider what I call abdominal breathing This will be part of the meditation today as we continue to practice letting go of the external dimensions of our experience and coming back and connecting and being in alignment with the flow the internal dimensions of our experience Abdominal breathing is a basic way of breathing that Everyone should really be practicing and everyone should understand and know how to do But we very often find it difficult to breathe in this way because we're used to what is known as shallow breathing If you know this already,
It's still very important to remind yourself that abdominal breathing is the basic Basic structure that helps you to let go of the external and to naturally come back to the inner flow Inner movement that allows you to focus your attention and your energy inwards rather than get caught by the so many confusing dimensions that are happening around So this is more than a technique It's an awareness.
It's a consciousness.
It's a learning or perhaps better explained as an unlearning of old habits and old ways of Communicating and a learning or relearning of the natural way to connect to your flow When you breathe in this way,
You're breathing very deeply and you're involving the core part of your body the abdominal muscles around That this lower part of your body need to be moving in connection or in harmony with the in-breath and out-breath So it's not just that you're breathing you're actually perhaps for the first time noticing that there are muscles or that that this part of your body is Actual,
You know when you perhaps touch this part of your body with your fingers There is a somatic awareness that allows you to understand.
Oh These muscles have been dormant for such a long time.
I can use the muscles or the movement of these muscles to help me breathe more deeply into the abdomen and To relax and breathe out completely and fully so you can do this You can do this either sitting up or lying down on your back with both hands besides near your abdomen And you can begin by breathing slowly and deeply through the nostrils So deep slow Deep slow breath into the abdomen into the lower part of the body You draw the air into the lowest part of your lungs and down into your abdomen You will notice that this part of your body the lower part of your body rises Or moves outwards as you breathe in breathe in and create what I call a Buddha belly Which is a belly full of breath an abdomen that's full of breath once you do this,
It's very natural to relax,
But don't relax the breath from The upper part of the body from the chest but rather relax using your diaphragmatic muscles So relax the muscles feel those muscles warm and relaxed as you breathe out Letting go of the breath Letting go Letting go and breathing out completely breathing out very very Deeply,
So you're every part of the breath you're exhaling every part of the breath and then you're ready for another deep full breath into the abdomen deep slow breath into the abdomen It's as simple as that Really in the end.
It's just about awareness Breathing in to the abdomen deep full breath And breathing out through the abdomen deep full breath Now continue Connecting in this way to your breath Breathing in an active and conscious way so that you're filling your body with the healing energy of the flow of your breath receiving the oxygen and the nutrients from the atmosphere and filling your body with this life energy that continues to Help you to let go and to connect to a deeper state of consciousness in meditation Deep breath Into the abdomen deep breath out of the abdomen as you feel the abdomen you're also When the abdomen is full of air you're also filling your chest with air As you breathe out through the abdomen and you exhale completely from the abdomen you're also exhaling some of the air in your chest So it's a full deep in breath full deep out breath Consciously connecting to the core part of your body the abdominal area And continue for a few more moments breathing in and breathing out Breathing in and breathing out Breathing in and breathing out Breathing in Breathing out Very mindful of the flow that is happening within your body You're distracted by thoughts or by feelings just simply coming back to the breath Being aware of the abdominal area and especially the abdominal muscles And continue to breathe in deeply Continue to breathe out and exhale completely You Deep breath Continue being mindful of the breath If you find yourself relaxing if the breath becomes more slow or more gentle just remind yourself that it's important to breathe deeply into the abdomen so What is very very?
Much part of this meditation is to continue to Come back to the breath so that the mind and the thoughts within the mind don't Sort of invite you to daydream in your meditation.
So you are really focused on the breath Breathing in enough oxygen enough life force to continue to remain focused focused and move inwards You Deep breath And you may notice as you're breathing in this way As you practice abdominal breathing that it's very natural to be releasing tension So you may notice that your body relaxes a little bit.
It does simply because you're providing it with More oxygen you're providing it with providing your body with more nutrients So it's easier to relax.
There is no need to feel Negative or to feel threatened by the space around you the world around you the situations around you can relax Into the natural flow whereby you're welcoming this wonderful Life force that is your breath Continue breathing into the abdomen deep breaths and relaxing as you exhale deep out breath You You Continue to breathe deeply You're connecting and being much more aware of the abdominal movements that happen as you breathe Into this part of the body this lower part of the body as you relax the shoulders open up the sternum Your posture naturally relaxed,
But naturally upright as you slowly and deeply draw air into the lowest part of your Body to the lungs and the lowest part of your body so that you're breathing in a full and complete breath As you breathe out relaxing and letting go Relaxing the shoulders even more relaxing the body so that the out breath is just a release a release of tension A release of a mind that is agitated by tension just a complete Sense of relaxation that allows you to continue to move inwards Deep breath You You So wonderful to breathe in this way There is a natural stillness There is a natural sense of relaxation and stillness that envelops not just the physical body But the energy around the physical body so you create a bubble of Positivity that helps you throughout your day This natural sense of connection that you now recognize as you breathe deeply in this way Helps you to continue in a very positive frame of mind and a very positive sense of being To communicate to the world in your everyday type situations to communicate to the world in a in a more positive way So everything begins to change not just inside you're not just relaxed and calm and Focused but also your energy is very much part of your intentional focus So you're focused to keep coming back to this stillness no matter what happens no matter what?
Situations occur around you your focus and your resilience to to focus in this way Continues to be much more much more powerful much more much more present in your daily actions So you may wish to just sit in stillness for a few more moments relaxing the breath integrating the experience of this meditation And whenever you're already writing in your journal just to remember this Wonderful practice abdominal breathing to remember this as a practice that you can come back to whenever there is tension whenever there is stress whenever there is Too much going on around you and you need to come back and move inwards and connect To a deeper aspect of yourself rather than be caught by the many different external situations Thank you
