Category: Guided Meditation

Lovingkindness by Sharon Salzberg

Metta is meant to be done in the easiest way possible.

So that the experience of lovingkindness springs forth most gently, the most naturally.

To do it in the easiest way possible means first to use phrases that are personally meaningful.

The traditional phrases as their  taught in this one classical translation of them, beginning with oneself.

 

‘May I be free from danger.

May I know safety.’

 

The danger in that sense is both inner danger from the force of certain mind states and outer danger.

 

‘May I be free from danger.

May I have mental happiness.

May I have physical happiness.

May I have ease of well-being.’

 

Which means may I not have to struggle terribly day-by day — livelihood and family issues.

 

‘May I be free from danger.

May I have mental happiness.’

 

But really you should use any phrases that are powerful for you.

They need to be meaningful — not just in a very temporary way.

I guess the discourse is ok — but something profound that you’d wish for yourself and others.

Self-Enquiry Meditation by Mooji

 

We’ll begin today’s meditation with the chanting of OM 3 times.

Ommmmmmm

Ommmmmmm

Ommmmmmm

 

Bring your attention only to awareness itself.

This body is simply here.

In whatever position and there’s awareness of the body.

Senses are presence — functioniing by thesmelves.

No need for control.

Notice also breath — moving by itself.

Unforced.

If sounds are heard — it requires no effort.

Merely sensations floating through the space of pure awareness.

You’re neither doing, nor undoing.

Simply aware.

You’re not someone being aware. There’s only awareness.

 

You’re here.

If thoughts or their energy is felt, don’t fight.

Let them move in the space of awareness.

Be that awareness space only.

 

Nothing to do.

Nothing to change.

Nothing to follow.

 

The presence of the body somehow is felt in this space of awareness itself.

Whatever can be described is not you,

Though shapes can be seen.

You have no form.

Be aware of this.

There is no edge or boundary for being.

Feel this.

 

There is no need to imagine or create.

simply, you are noticing.

But there is an effortlessness.

Perceive…but don’t identify.

 

Your self is like an open space

A neutrality.

There is no tension here.

No effort…no effort.

No thoughts may be perceived.

None are needed.

 

Do not hold onto any image as yourself.

Remain as this open space of awareness.

Whatever appears or disappears is noticed by you and it is not you.

Be clear about this.

Hmmm.

 

Notice again th esensation of the body.

But only notice, dont identify.

Feel its presence.

If there is a sense of heaviness in the body, you are simply aware of this — the awarenes itself is not heavy, it has no weight.

Notice this.

 

Be aware of awareness only.

Imageless.

Timeless.

Weightless.

Effortless.

Simply it is.

You are.

Now don’t pay any attention to movement — even if they arise.

Stay only as pure awareness.

It takes no effort.

Awareness does not move.

It’s neither new, nor old.

 

Be aware of this very subtle current energy inside the body.

Just a vibration fo the vital source.

Subtle, spacious.

Observed in awareness itself.

Do not hold onto anything.

You’re neither name, nor form.

Be aware of that sense of presence.

Just of presence.

The sense of being.

Both the awareness of the body, senses, and the sense of being are apparent inside the greater awareness.

 

Don’t hold onto anything.

Even the idea of holding onto awareness is just an idea.

You are already one with awareness.

Acknowledge this.

There is no special way to be.

Simply, you are.

Nothing can define this.

You will know this intuitively.

Ideas such as “inside this” or “outisde of this/“ are only ideas.

Stay as you are.

 

Don’t analyze

Just be.

If the body feels heavy, that heaviness is only in the body.

Awareness has no weight.

Stay as awareness.

Let the body be.

If you feel the ummm coming in, of sleepiness, it’s only a phenomenon.

It is not awareness itself.

Be in the open space

 

Do not identify with any quality.

It is not needed.

Do not compare anything that you see.

You’re timeless.

Your not waiting.

You are simply at one with your natural state.

It is not your mind.

But it’s bringing peace also to mind.

Though you are aware of the senses.

It’s as if you are switched off of them but htey still work.

You are only awareness.

Everything that is happening is happening spotatneously. It is unforced.

Actions, reacitons, interactions occur unforced.

Listen to the birds.

To that singing,

They are not singing for you.

Just singing.

Everything only occurring,nothing personal.

In a few moments, you will hear the sound of the bell.

Then, if your eyes are closed, you may open your eyes.

But it will make no idfference.

Inside, outside, same.

 

This is your natural state.

Uncreated state.

Simply being recognized, not created.

Give attention to this.

Choose htis.

Be one wiht this.

Keep quiet.

 

Today as you move about, wherever you go.

Keep your attention inside the awareness itself.

It will not be difficult.

Rest in the energy of your own self.

Everything that the body needs to do, it will do.

All is fine.

There is nothig to do, or not do.

Simply keep your attnetnion on you rhown mind, your heart’s awareness.

 

Om bhavarti

Papji jaye oom

Sri om jay om

shanti, Shanti, Shanti om

Tonglen by Tulku Tsori Rinpoche

 

So by taking 3 breaths in and out.

We take a breath in.

 

When we take a breath in — visualizing that all the mother beings out there suffering

Visualize something like this

Everyone is in the ocean…drowning.

 

One another — on top of each other — stepping on each other — almost looks like deceiving each other and killing each other and stealing each other.

All kinds of negative.

And I am here — so fortunate to be able to recognize those — and how can I help them — these mother beings?

 

And visualize that way.

And take one breath in — visualizing I’m taking all dark smoke from this world.

Keep the breath as long as possible.

And visualize that when

 

Taking all the breath in — visualize all the negativities from all the mother beings —  dark black smoke we are taking in

And visualize you are taking down and pushing down in your stomach.

And visualize that everything is rotating with your sickness and suffering and all the negativities.

And visualize that it became one.

And then, relieve.

 

We take the second breath.

 

We’ll do the same thing.

We’ll take whatever leftover there in this Universe.

Whatever left over of dark smoke, dark negativities.

We’ll take inside.

And do the same thing.

 

We’ll take whatever is left over

Visualize that it all get together.

And then…

 

Each breath you stay as long as you can.

The end of the breath — the last one.

You take a breath in.

Visualize tiny little things.

Whatever leftover — taking in.

And then relieve.

 

Nothing left in this Universe.

And then…visualize yourself.

Your body became crystal clear.

Like don’t think of those organs and heart and liver and all those things.

 

Think your body became like a crystal.

You can see thought it.

Nothing left.

All empty.

Clean.

 

Visualize in the front of you — in a space.

Visualize a Buddha….Shatamuta Buddha image.

From this Shatamutta Buddha image…

Don’t visualize like a picture, painted picture.

Or solid — some kind of statue.

 

Visualize like a RAMBO-type.

If you want to grab, there is nothing to grab.

But still it exists.

Make it appear something like that.

And visualize that incredible, you know, image, that is full of color.

 

From his forehead — very sharp light — a very sharp, bright light.

From his forehead to your forehead.

And that sharp, bright light — is never seen such a light like that.

That much brightness

Shoots at our forehead.

 

And visualize that dropping the nectar in our body.

From throat to the leg and up.

Visualizing slowly — it’s filing up the pure nectar of blessing from the Buddha’s.

And visualize that its filling up and up and up.

And flowing up.

Flowing outside.

 

And purifying everything and cleaning up.

And it’s blowing like it’s

Becoming bigger and bigger and bigger.

Similar

Bigger and bigger and bigger.

And all countless pores that we have in our body.

Those pores are opening.

 

And visualize each and every detail — single pores are opening like a flower

Countless flowers throughout our body.

And visualize that each and every single flower shooting countless from ten directions from our body.

Shooting a spark light.

Countless spark light.

 

Shooting throughout all ten directions towards all those mother beings whom you’ve taken all their negativities.

Now you’re shooting the positive, compassion, unconditional love and compassion towards them.

Through the Buddha’s blessing

Power of your compassion.

 

And it shoots in the center chest of their heart.

once it shoots, you know like, —shhooooooomp — unconcious type.

And regain of concious.

New one.

Like new life.

 

Transform into enlightened.

Instantly when they receive that light.

Shoots in their heart and they transform into enlightened beings.

And they are all doing the same thing to

Transforming yourself into a countless

 

And they are doing the same thing benefiting many other sentient beings.

And visualize summer.

So enjoying.

And they’re dancing, singing.

 

Visualize that there are so many raining with the flowers.

All the Buddha’s and Boddhistatvas are so happy, fulfilled  by what practice you have done.

And you think yourself “How fortunate I am.” How fortunate I am  that i’m born as a human being.’ And not only human being but I coudl touched with this Buddha dharma. And I found this great paththat leadsa me to this great compassion, lovingkindness towards other sentient beings.

And rejoice yourself, “How fortunate i am to be able to do this.”

 

And visualize that i wish that truly in my future life i gain this power of compassion and I am able to benefit all the countless mother beings that are suffering out there.

 

Rejoice yourself.

Enjoy that moment.

What a wonderful life.

How fortunate I am.

 

Stay in that moment. And enjoy.

And then, after some time, visualize that the flowers.

dissolve back to our body.

 

And then visualize that light also dissolve back to the Buddha’s image.

And that Buddha image that we have made appear in this space

in this empty space.

 

Visualize that dissolve back into one tiny light and disolve by itself into space.

And then I would like you guys to visualize in that empty space and stay in that empty space for a few minute.

 

So that way — we can start our day.

That way — we will never hate anyone.

Because — the day begin from your compassion practice.

 

All beings are our mother beings.

And we can be able to maintain our tolerance, patience with our kind mother beings.

And then think of your Lama, your spiritual master.

And pray and dedicate all of those whatever good deed you have done today.

Just dedicate to all the mother beings.

Mindfulness Of Breath by Pema Chödrön

 

With tonight’s sitting, I’d like us to start with the object of the meditation being the breath going out and the breath coming in.

So attention on the in and out breath.

And, if your mind wanders off, just coming back.

 

We’ll practice that way for a while — and near the end we’ll shift to awareness just of the breath going out.

And if the mind wanders off, acknowledging that as “thinking” and coming back to the breath going out.

 

So starting with the more tight form of the śamatha practice.

The practice of being fully present.

Starting with a more tight form.

And then at the end moving into a more relaxed form of the same practice.

 

So starting with awareness, attention to the breath in and out

And then near the end I’ll say, “Let’s now give the attention just to the breath going out.”

More of a relaxing outward.

More of a letting go.

And if the mind wanders off, acknowledging that as thinking.

 

So hopefully that’s clear.

And we’ll start with a gaze that’s slightly lower…

It can be quite a tight gaze actually.

And awareness of the breath as it goes in and out.

And this is a support for staying fully present.

And whenever we wander off, we just simply, in a very relaxed and non-judgmental way, we turn again to the breath of going in and out.

 

Let’s begin with the four limitless ones chant:

“May all sentient beings enjoy happiness and the root of happiness.”

“May they be free from suffering and the root of suffering.”

“May they not be separated from the great happiness, devoid of suffering.”

“May they dwell in the great equanimity —  free from passion, aggression and prejudice.”

Open Awareness by Yongey Mingyur Rinpoche

 

 

Welcome.

I’m very happy to share you some meditation instructions.

Ok, now first is, it’s very simple, please keep your spine straight. Just straight but don’t worry too much about perfect.

Just keep straight.

 

And please close your eyes.

Just you closeyour eyes like you’re sleeping.

You don’t have to close too tightly or any special way.

And relax your muscles in your body.

 

Relax muscles in your head…face…ears….cheeks…throat…upper body…arms and hands…lower body…and the legs and feet.

Just totally relax.

Yet…spine straight.

And little bit your, bend your neck forward…little bit….it’s almost like the weight of your head rests on your neck.

You can effortlessly rest.

Each part of the body on the one below.

 

And this way you feel like resting but ther’es something distinctive.

So you can find balance on the part of your body that is resting…on top of the ea…on top of the others.

But at the same time, there is some sort of strenght within you.

Your spine straight.

 

Sometimes you feel a bit like gravirty…like gravity…

And just feel sometime, some sensations,..just let it be. Whatever feeling in your body just aware and let it be.

 

When I was young, my father used to tell me that.

“Let your body on the cushion and let your mind in the body.” This way — join body and mind together.

Your mind come to the body— just aware of your body and aware of any sensations.

Feelings in your body.

Pleaseant feelings,

 

Joy.

Bliss

Unpleaseant feelings

Tight. Pain.

Or Netural feelings. Maybe tingling.

Or no feeling.

So any type of feelings.

 

Just aware.

And let it be.

Ok for a few seconds…jsut aware.

Just relax…

Ok…

 

Now…you can expand your awareness into out of your body.

Surround of you.

Maybe there is some sound…any smell…or any sensations

Like your room temperature

A little bit hot a little bit cold.

 

Any noise

People are chatting

A car, train, or airplanes moving around.

Or your navels making noise.

Anything — just aware.

 

Just noise.

Just recognize there are sounds.

And your awareness becomes more open and more vast.

Stay there ….and aware of any phenomenas…for a few seconds.

 

Now you can expand your awareness even more further beyond your immediate surrounding.

Feel the space around you.

Above you.

And aware of that space.

More further down.

 

All of the phenomenas are occur in the space.

Changing in the space.

Dissolving bcak into the space.

Like clouds.

They come into space.

Reamain in the space.

They disolve in the space.

 

And now you can even more expand your awareness.

Go beyond the clouds.

Space which is boundless

Space which is open for all durations.

Everywhere.

Be there.

Don’t worry you’re not going to get lost.

Stay there for a few seconds.

 

Ok now — please slowly open your eyes.

And be present here.

Just rest your mind also.

Not only the body.

How to rest your mind.

 

For example, if you like to do physical exercise.

You’re jogging.

In that garden or park.

Or hiking to the hills or mountains.

Maybe for af few minutes or hours.

Let’s say 1 hour.

And when you finish your job.

You may use a nice seat or rock or grass field.

Sit on the grass fireld.

And with big sigh — – HAAA — just resting.

 

You don’t have to meditate. Just let your mind rest as it is.

And the body also.

Just rest.

For a few seconds.

Maybe you feel like — oh there are so many thoughts. So many emotions — occuring in my mind.

 

What should i do with those emotions, those thoughts?

Same? Same as before..

You’re just aware.

If there are thoughts and emtoins – – just aware.

But  I go blah blah blah…

Aware and let it be…

Same way your’e aware of your body.

 

Aware of sound and sesnsations.

Just aware…thoughts and meotions.

Let them come, and let them go.

 

But if you’re not aware of them.

Also fine!

You’re in non-conceptual state of mind.

But not too long — for a few seconds.

Again.

 

Just aware…for a few seconds.

Anything occurs in your mind, in your body…in your perceptions.

Just aware and let it be.

 

Ok…now you can apply this awareness, this open, this awareness with any situation in your life with any activities in daily life.

Short time, many times, everywhere, anytimes.

7 days for a week.

365 of the year.

 

Then you can be be your mind with joyful, feel peaceful experience, and you will develop your inner love compassion wisdom.

Thank you!

 

Open Awareness by Joseph Goldstein

 

 

This morning we’re going to do a guided meditation.

Affectionally known as the “Big Mind” meditation.

And so, sit in a, comfortable, but reasonably straight posture.

 

We begin by opening to sounds.

And may occasionally ring the bell, because it’s so quiet, give you a sound to pay attention to.

 

But first just open to sound.

The sound of my voice.

The occasional distinct sound that may arise.

And even the sound of silence.

Staying soft, relaxed, receptive.

Not looking for anything.

Simply being open to the sounds that appear.

 

Let’s the mind be at ease.

Relaxed.

Open to whatever arises in the realm of sound.

 

Notice how effortlessly, each sound is known in the moment it appears.

The knowing is not anticipating.

It’s not lagging.

Let the mind become like the Big Sky. Empty Sky. Empty Space.

Different sounds appearing, changing and vandishin in the open space of the mind.

 

Mind is open, receptive, aware of the sound of my voice.

The other sounds that may appear.

Sound of silence.

It’s not looking for sound.

Rather it’s simply opening to them.

 

Mind is like open space.

Sounds appear and disappear.

In this open emptiness of mind.

 

And open to different sensations that arise and appear

Sensations are points in feeling.

Like stars in the night sky.

There’s no solid body.

There’s no back or knees.

Only points of sensation.

Points of feeling.

Appearing and disappearing in the open emptiness of mind.

There’s no inside. No outside.

No boundaries of separation.

Only sounds, sensations, appearing and disappearing in the open space of mind.

 

There’s no solid body.

Or head or shoulders, back or chest.

Arms or legs.

Only particular points of senaation.

Points of feeling.

Like stars in the night sky.

Appearing and changing the open empty space of mind.

 

Notice how effortlessly how each sound is know the moment it appears.

Notice how effortlessly each sensation is known in the moment it appears.

Be aware of thoughts and images like clouds in the sky.

Just appearing and disappearing in the open empty space of mind.

Theres’ no inside, no outside, no boundaries of separation.

Just sounds, sensations, thoughts and images, hearing and dissolving in the empty openness of mind.

 

Not wanting, not looking.

Simply resting in the empty aware space of mind.

As sounds appear.

Sensations appear as points of feeling.

Thoughts and images appear.

Rest and ease the weary mind.

There’s no solid body.

No head, no shoulders.

No back, no chest.

No arms or hands or legs or feet.

Only points of sensation. Points of feeling.

Like stars in the night sky.

Appearing and changing in the open empty space of mind.

No wanting, no doing.

All experience appears and changes and disappears by itself.

Experience directly your own mind.

It’s invisible.

Clear.

Without color, without form.

Directly experience your own mind.

Empty, open.

It is but it doesn’t exist.

Experience directly your own mind.

Knows all things but is not composed of them.

Unformed.

Unborn.

Directly experience your own mind.

 

Experience directly your own mind.

Can’t be seen.

Can’t be touched.

No color, no form.

Empty like space.

It knows all appearances but is not composed of them.

Looking for it…there’s nothing to find.

And yet it knows all things.

Experience directly your own mind.

 

There’s no inside, no outside.

No boundaries or separation.

Only sounds, sensations, thoughts and images.

Hearing and changing.

In the empty openness of mind.

 

There’s no solid body, no head or shoulders, back or chest.

Arms or legs.

Only points of sensation.

Points of feeling.

Like stars in the night sky.

Appearing and changing in the open emptiness of mind.

 

Experience directly your own mind.

Look for it, there’s nothing to find.

Open, empty.

Without color, without form.

It is but it doesn’t exist.

Directly experience your own mind.

It knows all things but isn’t composed of them.

Unformed, unborn.

 

Experience directly your own mind.

The cognizing power of emptiness.

There’s no inside or outside.

No boundaries.

No separation.

Sounds, sensations, thoughts and images.

Known immediately the moment that they appear.

 

Sounds appear, sensations appear, thoughts and images appear in the empty openness of mind.

There’s nothing to do, nothing to be, nothing to have.

 

Sounds are known.

Known by what?

Experience directly the nature of mind.

Empty, open.

No color, no form.

The cognizing power of emptiness.

 

No inside, no outside.

No boundaries, no separation.

Just sounds, sensations, thoughts and images.

Appearing and changing in the empty open space of mind.

 

If you found this helpful at all.

Simply including the visual field as another appearance of mind.

It’s just like sound or sensation.

Sights are being known.

Color or form is being known.

If you didn’t find it helpful, forget about it.

 

Open Awareness by Jack Kornfield

 

This morning I’d like to do a guided meditation for the instructions working with the sense of sound and space.

If the way that you’re practicing the skillful means of your practice is most helped by staying in your body, connected to the breath very closely, or the sensations and you have a sense that sound and space is not necessarily the right focus that’s also fine.

But as we’ve talked about and as I’ve talked about, even last night, the sense of resting in awareness.

This is a meditation that invites that possibility for you.

So letting yourself sit comfortably and at easy

It’s helpful for this practice that the body be still, allow your eyes to be closed gently, and just as you have initially paid attention to breath or body sensations, for the establishment of awareness.

In this practice let go o the initial focus of breath and body sensations and instead bring your awareness to the play of sound. To the door of the ear which receives vibrations and sounds and in a relaxed and easy way begin simply by listening.

 

There are soft sounds in the room.

Distant sounds.

The sounds of these words appearing and disappearing.

The sound of bells.

And as you listen, relax into the space of listening.

Into the space of awareness itself.

The bells arise and vanish.

The words appear and disappear.

Listen as well to the silence between sounds.

 

And as you listen, let yourself begin to sense or feel or imagine any way you can that your mind is not limited to the size of your head.

That the mind is open and vast like space or sky.

Let yourself feel or imagine that the mind is as big as this room.

As big as the whole sky.

And the sounds that you hear.

These words.

The soft sounds in the background.

The silence and bells.

Arise and pass like clouds or bubbles in the vast open space of mind.

 

Relax into spaciousness in its true state.

The mind is transparent.

Timeless.

Open like the sky.

Allowing for everything.

Containing all things yet not limited by them.

Timeless.

Being of the voids.

To know if this is so or not, rest in the space of awareness.

Relax into it.

Trust it.

The sounds come easily appearing and disappearing like clouds.

And the sky remains at ease.

 

And as you relax I spacious awareness.

Just as sounds appear and disappear.

Notice too how images and thoughts arise.

Word thoughts.

Picture thoughts.

Appear like clouds.

Arise for a moment.

Display themselves.

Images. Sentences.

And then vanish leaving no trace.

The mind is like space.

Vast, open, uncompounded, untroubled by what arises and passes.

Receiving all things as awareness itself.

The space that knows.

Completely at rest.

Vast and silent.

 

Words appear and disappear.

And thoughts and images arise like clouds and then vanish.

Rest in the space of awareness.

Relax into it.

Trust it.

 

Sounds appear and disappear.

Arising like clouds and passing away.

Thougts and images arise in the same vast sky.

Appearing for a time and dissolving leaving the sky open, vast, and silent.

Notice too emotions and feelings that may arise like weather, joy, or ease, delight, calm.

Sadness, fear, frustration, longing, love.

Like weather appearing in the sky.

Emotions too arise, are felt and known, exist for a time, and pass away.

Just as sounds come and go.

So too emotions.

Like clouds or bubbles arise for a time.

Rest in the vast sky of awareness.

Trust it.

Relax into it.

 

Sounds come and go.

Thoughts and images appear and disappear.

Moods and emotions like weather arise for a time and pass away.

The mind is vast like space without boundaries — transparent, open.

Allowing for all things yet not limited by them.

Rest in this innate awareness.

Silent and vast.

Notice too, that within the vast sky of mind, the space of awareness, while there are sensations of the body there is no solid body.

 

No head.

No limbs or torso.

Just a field of sensations that float and slowly change in the sky of mind.

Warm and cool areas of vibration and pressure.

Of hard and soft.

Tingling. Pleasure, painful sensations, tensions.

If you’ve sense the body from the sky of awareness.

It is a field of vibration, pulsing, tingling.

With space in and around it.

Nothing solid.

A flow of sensations and experience.

And the breath itself moves like a breeze in space.

No inside or outside.

Just a slow dynamic change of sensations of breath.

Floating in the vast space of mind.

 

Sounds come and go.

Sensations float and slowly change.

The breath moves like a breeze.

Thoughts and feelings arise like clouds.

Appear for a time and vanish.

Rest in the vast space of mind.

Silent, transparent.

Awareness itself.

Trust it.

It is your own true nature.

It is home.

 

Open, silent.

And allow a sense of compassion to fill the vast space.

For all the times you forget who you really are.

Get contracted to small. To self. Frightened. Worried.

And know that this vast mind and heart is just a breath, a moment away.

Relax into it.

Trust it.

Let it become a compassionate and loving awareness to hold all the troubles of your life.

With graciousness and space.

And feel how this loving awareness spreads out vast like the sky

To receive all that arises and passes with the natural awareness and the great heart of metta.

You sit as the Buddha.

Wise and loving.

And know that this is your home.

 

And even as you open your eyes, allow the vast sense of space with appearances of sights.

Arising, remain with the vastness.

And the stillness.

Of loving awareness.

Vast as space.

The Breathing Space with Jon Kabat-Zinn

 

In Step 1 of “The Breathing Space”, becoming aware of the present moment in its fullness.

By deliberately adopting an erect and dignified posture.

 

Whether sitting or standing.

Allowing your eyes to close if that is possible or appropriate at this moment.

Otherwise, keeping them open.

 

And in either case, resting in an  awareness of your experience.

 

 

Opening to it and asking “What is my experience, right now”

“What thoughts are going through the mind.

As best as you can, noting thoughts as mental events.

Perhaps even becoming aware of their contents in words.

 

 

“What feelings are here?

Turning towards an opening towards any discomfort or unpleasant feelings.

 

 

“What body sensations are here right now??”

Perhaps quickly scanning  the body to pick up any sensations or tightness

or bracing.

 

 

Now in “Step 2”, gathering and redirecting  your attention to focus on the physical sensations of the breath.

Just breathing itself.

 

 

Moving in close to the sense of the breath in the belly.

Feeling the sensations in the abdominal wall.

 

 

As it expands with each in-breath and falls back with each out-breath.

 

 

With full awareness  — following the breath, all the way in,  and all the way out.

Using the breathing itself to anchor yourself into the present moment.

 

And now in “Step 3”, expanding the field of awareness around your breathing so that in addition to the sensations of the breath it includes the body as a whole.

Your posture, and your facial expressions.

How they feel from the inside.

 

if you become aware of any sensations of discomfort, tension, or resistance, experimenting gently with breathing into them on the in-breath, and breathing out from them on the out-breath.

 

 

Perhaps feeling a softening and releasing with each out-breath.

If you care to, perhaps saying to yourself on the out-breath, “it’s already here. whatever it is, it’s already here. let me feel it.”

 

And now, as best you can, bringing this expanded, more spacious and accepting awareness to the next moments of your day.

Whatever circumstances you find yourself in.

As it continues to unfold.