In today's meditation practice,
We'll focus on the becoming aware of our breath,
Noticing where in our body we can feel when we take a deep breath,
And then do some gentle exercises to help clear the thoughts out of our mind as we're trying to meditate.
So to get started,
Find the most comfortable position for you right now,
Whatever that may be.
Whether it's standing,
Sitting in a chair,
Or on a cushion,
Or even sitting on the floor,
Make yourself as comfortable as possible.
If you like,
You can also lie down on the ground.
Once you've found your perfect spot,
Start to just notice all the points of your body that are contacting the ground or the chair or the surface that you're sitting on,
And anchor into these places rather than feeling like you have to hold yourself up completely.
Feel the support from the surface beneath you and allow yourself to sink into it.
If you feel comfortable doing so,
Allow your eyes to close gently.
If you're not already,
Begin breathing in and out through your nose only.
And as we begin our breath awareness,
Pay attention to one full deep breath as it enters into your lungs,
And one full deep breath as it leaves your lungs.
Notice how your breath feels.
Notice where in your lungs your breath moves.
Can you breathe only into the lower part of your lungs?
Can you breathe only into the sides of your lungs?
Try breathing into the upper part of your lungs only.
And finally,
Try breathing into the back of your lungs.
Feel free to continue sending this awareness around all areas of your lungs as you breathe in and out.
Maybe start to make your inhalation and exhalation the same length.
Once you feel comfortable with this length,
See if you can make the length of your exhalation even longer than your inhale.
Notice those pauses at the top and the bottom of your breath.
After your inhale and after your exhale,
There's the smallest moment of stillness before you begin to breathe out or breathe in again.
How long can you make this space?
Within these small spaces are moments of absolute stillness between the breaths.
And as you breathe around your lungs and notice the length of your breath and the length of this space,
Whenever you feel an intrusive thought coming,
Simply let it go without engaging in it or judging in it as it being right or wrong.
Maybe imagine your thoughts as words simply floating away from you.
Maybe these words fly away on an airplane banner.
They come across your mind and simply continue on.
Maybe they're on clouds just gently drifting by overhead,
Not available to engage in,
But simply there.
Let them drift out of sight.
Keep bringing your awareness back to your breath.
See if you can send your breath to any specific part of your body that might want it right now.
Notice any inner dialogue that you might be saying to yourself and resist labeling it as positive or negative and let it just be.
And as your thoughts drift away,
Imagine your feelings drift away as well.
Become an observer of your thoughts,
Allowing yourself to notice them without needing to experience them.
Continue breathing in and out,
Picturing your thoughts and feelings floating away.
When you feel ready,
Gently blink your eyes open if they were closed.
Take one more fully conscious breath,
A deep inhale filling up all areas of your lungs,
Expanding your rib cage.
Find that small pause and then exhale,
Empty out.
Return to normal breathing.
Bring your palms together at heart center,
Thanking yourself for taking time for your meditation practice today.
Thank you for practicing with me today.
Namaste.
