Please sit in a comfortable position and bring the attention to your posture.
Find the connection to the ground,
The meeting points between the legs and the ground,
The sitting bones.
Find the center of the sitting bones.
Relax the hands.
Place the hands in a comfortable position.
Make all the adjustments that you need to bring yourself into stillness and relaxation.
Remember to hold the lower back,
To relax the shoulders,
To reach with the crown of the head up towards the crown,
To reach the crown of the head up towards the ceiling,
So that you are connected both to the ground and to the sky.
Relax any tension from the body and shift all the attention to the body sensation for a moment.
Feel how it is to have a body.
We are going to fix ourselves on the journey of the breath,
Mindfulness of breathing in this meditation.
We will start by bringing attention to the nostrils,
The air that comes in and goes out.
This is a very subtle sensation.
Bring all your focus into this triangle just underneath the nostrils and the tip of the nostrils as well.
We have to have the mind there,
Focusing in this space.
And as we mentioned,
When the mind wanders,
It's not a big deal.
We just note it,
Know it,
Let it go.
Every time that the mind wanders,
Just bring it back.
Notice.
Notice what happens right now.
And you can say to yourself mentally,
A thought,
A thought,
A sound,
Sound,
Sensation,
Sensation,
Whatever is there,
Note it to yourself.
Just by bringing the attention to that,
We make the choice to move on from that and to go back to the nostrils.
Now we'd like you to bring even more attention to the nostrils and to the sensations there,
And to feel how the air entering into the nostrils and how it manifests as well,
Just above the roof of the mouth.
The air is going from the nostrils to the roof of the mouth,
Both with inhalation and exhalation.
Pay attention to that.
Start paying attention to the difference in sensation between inhalation and exhalation,
How it enters the nostrils,
Go just above the mouth and how it goes out.
What exactly is the journey from above the palate to outside of the body?
We bring greater focus into the sensations of the breathing,
Always checking where is our mind,
Where is our body,
Where is our body,
Where is our breath.
And we go another step in the journey,
Bringing the awareness to the nostrils,
Just above the palate,
And just behind,
Along the throat,
Feeling the air goes in,
Enters to the nostrils,
Above the palate,
And into the throat.
It goes out from the throat,
Above the palate,
And outside of the nostrils.
There might be some background noise,
Background thoughts,
Treat them in the same way that you treat any other sensation or thought.
Note it,
Know it,
Let it go,
Come back to the breathing.
Consciously choose to go back to the breathing.
From here,
We bring the attention from the nostrils to just above the palate,
Behind the palate,
In the throat,
Getting into the upper chest,
The area of the collarbones,
And then from the collarbones out through the nostrils,
Like a river of energy,
A river of oxygen,
A river of light.
Allow yourself to be completely there,
Completely focused.
Notice that your awareness is still,
Your awareness is always there,
Watching the breath.
And every once in a while,
There will be something that will distract you from this track of the breath.
Lovingly and with patience,
We note it,
We know it,
And we allow ourself to be in the breath.
Let's take one more step from the nostrils above the palate,
Then to the throat,
To the upper chest,
And to the middle of the chest,
The middle of the the middle of the lungs.
Feel how the breath manifests in this journey,
In this road of breathing,
Both in inhalation and exhalation.
Relaxing the jaw will be very useful right now.
Relax completely,
Open the lips a bit,
And allow the breath to go all the way to the bottom of the lungs.
Allow your awareness to witness that,
To be with that.
Check your postures once again,
Sitting bone grounded,
Crown of the head lifting up,
Relaxing the jaw once again.
And go one step further,
Feeling the breath in the nostrils,
Above the palate,
In the throat,
In the lungs,
And feeling the sensations of the breath in the abdomen as well.
The breath is not entering the abdomen,
But there is some sensations there of the respiratory tract.
So each and every one of the breath is like a wave.
The whole body is full of energy,
Receiving.
The whole body is giving energy,
Receiving and giving.
Go all the way to the lower abdomen and feel the wave over there as well,
Even in the perineum,
In between the sitting bones.
Any judgment,
Including judgments about the practice itself,
Treat them in the same way.
Note them,
Know them,
And let them go.
Come back to the breath,
To the journey of energy,
From the nostrils to the perineum,
From the perineum back out.
Feel the current of the river goes in and feel it traveling out.
You can feel the breath in the whole body.
Extend the awareness of the breath,
Even to the legs and to the feet,
So that the whole body is breathing.
It enters in the nostrils,
But it goes all the way to the toes.
Feel that,
Bring attention to that,
And be completely present in this state of breathing.
Notice the nature of the breath,
Pay attention how it manifests right now in the whole body.
You can stay in this meditation for as long as you like.
