All right,
Wonderful.
So let's begin.
Once again,
Thank you.
I'm Will.
It's great to have you with this,
Our meditation,
This 12 o'clock meditation.
So with your eyes closed,
Keep your shoulders over top of your sit bones.
Let's exhale out the mouth,
Nice cooling sigh.
Giant breath in.
Side out.
More breath.
Let it go.
One more bigger breath.
One more bigger breath.
Sigh it out.
And then try to continue to breathe.
We'll take the breath in and out through the nose.
A bigger breath,
Not like a giant breath.
You can go take a few giant breaths if you like,
Really trying to fill your entire lung capacity and your respiratory system with that breath.
Or just like at least deepen the breath and work for more of a deeper breath and a slower breath.
Today we're going to work with intention and this is where the intention starts,
Being very deliberate and being very intentional about crafting your breath.
Slow it down,
Make it deeper.
Notice the different aspects of the breath.
The beginning,
The middle,
The end of the inhale.
The pause in between the inhale and the exhale is a very important point.
It's like that moment of silence and stillness.
And then the beginning,
The middle and the end and all the space in between your exhalation and then we hit the bottom and maybe take a be intentional and pause there and then we find the inhale.
We find those gaps between the flow of breath.
Just get very intentional,
Very deliberate about how you're breathing.
Set a personal intention of just doing the best you can with the time that we have.
Doing the best you can,
Setting the intention with the time that we have.
Start by working with the intentionality of your breath.
Rich,
Smooth and satisfying quality of breathing.
Keep working.
Keep working.
And then to really access more of the intention and distance from,
You know,
Yourself from thought,
Feeling,
Sensation and really begin to feel the experience of right here and right now by using intentional or being intentional and finding your breath.
Just keep coming back and notice like as the mind wants to pull us here or the emotions want to pull us there and the combination of,
You know,
The cycle between feelings and thoughts and thoughts and feelings.
You let go of all that and notice like really important about intention how,
What your experience is when you fall short of just being aware and crafting a smooth deep beautiful breath.
What happens when or emotionally or what thoughts come up as we fall short and get going to a thought like,
Oh,
Like is it frustration?
Is it like you're beating yourself up?
And that's just a thought.
It's just an impulse.
It's just a habit that's coming up and trying to pull us back into its bidding.
Pull us back into enrolling our energy into those thoughts and feelings that have nothing to do with right now,
But it's very important to be aware of that.
And use this meditation practice,
Use the intention we're experiencing right now to just continually come back to the breath as a means to gain control of your experience.
Get on purpose,
Drop into the here and now.
We could always take bigger breaths to find and land ourselves into intentionality in here now.
So let's just do a few big breaths into the nose.
You can out through the mouth.
In.
Out.
One more bigger breath.
Let it go.
And notice the shift in your experience by just deepening your breath.
Getting intentional.
By responding to,
I'm not,
You know,
I'm stepping away from my thinking,
I'm stepping away from my feelings,
Stepping away from sensation and just landing yourself here and now and just keep strengthening our brain that is a muscle of our brain and drawing focus and creating new neuroplasticity in your brain so you can focus more effectively.
But it's a practice like anything else.
You want to paint,
You want to play the piano,
You want to be the best pole vaulter in the world.
You have to show up and you have to practice.
Practice with intention.
Keep finding your breath.
Notice the agitation that you feel from your ego,
Being like,
Hey,
Like we're supposed to do this,
We're supposed to do that or what about this or pulling you into the past about whatever conversation happened before and the feelings that come up then just come back and let it all go.
Find your breath and work with intention.
But work with patience and forgiveness when you fall short of the goal of your intention.
With persistence and keep coming back with diligent and diligence and determination to just keep showing up.
Keep focusing,
Keep being intentional with your breath.
Keep crafting a smoother and beautiful and enjoying quality of your breathing.
And it's here all the time.
Big breath in.
Cooling side again.
Smoother.
Bring your hands to the heart center.
Thank yourself for showing up,
Being intentional and practicing,
Just all in practicing.
Thank you so much.
Thank you.
Thank you.
Appreciate the donations.
I appreciate you sharing this practice practices out there.
A lot of people are benefiting and actually taking on mindfulness meditation.
