Guided 20 min awareness of breathing meditation

 

Meditation script for 10,15 20 min meditations;

 

Sit in a comfortable posture keeping your back naturally and effortlessly straight. You may sit cross legged on the floor, on a chair, leaning against a wall, or in whatever way you find comfortable. Place your hands on your lap, interlocking your fingers and hands together if you wish.

Close your eyes. Bring your attention back into the body and feel your entire body. Keeping your attention on the body, be aware of whatever you feel within the body.

Now  let go of any tensions in your mind and body, coming  back to the abiding calm and awareness within us.

In this meditation,  the object of our attention is the sensations that breathing creates in our body. We will try and keep our attention on our natural breath and remain alert and aware, watching the breath as it comes in and as it goes out.

Let us take an initial deep inhalation and exhalation, and feel where the sensations of breathing are most detectable. You may feel the sensations of air passing through the nostrils, or the sensations of your naval area rise and fall with breathing. Place your attention on the nostril or naval area depending on where you feel the sensations of breathing the most, now remain aware of the sensations of breathing in and out at your chosen area of attention.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

 

If you are placing your attention at your naval area, you may wish to put one hand there, to help you initially feel the abdomen rise and fall with breathing.

let your breathing be natural, observe your natural breath, coming in, and going out at either the nostils or naval area.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

Don’t try to alter your breath. If you unconsciously start to alter your breath, be aware that you are doing so, relax,  and allow the breath to return to its natural rhythm.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

 

If your attention moves away from being aware of breathing, then be aware of wherever your attention has moved to. If your attention has moved to thoughts, be aware that your attention has moved to thoughts. If your attention has moved to some bodily pain or other sensation, be aware that your attention has moved to such a sensation. Remain calm and balanced, aware of whatever is your present moment experience. You are the awareness in which all experience happens. Be like space, don’t  be disturbed by anything which arises in your awareness.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

 

Whenever you attention moves away from the breath, be aware of wherever your attention has moved to, then Calmly relax and defocus your attention back onto the entire body, keeping your attention on feeling the enitre body.feel the sensations of breathing occuring within your entire  body. Once you are alert, calm and balanced,  return your attention back to the chosen area of the body where you are observing the sensations of breathing.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

 

You may wish to count breaths, if you find it hard to keep your attention on your breath.  You may count breathing by, counting 1 after one inhalation and exhalation, counting 2 after the 2nd inhalation and exhalation, and so forth. Once you reach 10, restart back to 1. If your mind wanders and you lose your count, then return to 1. Once you can be aware of breathing up to 10, for a couple of cycles, you then return to observing your breath naturally.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

If you need to physically change your posture, do so slowly, remaining aware of the movement of your body

 

Don’t frustrate yourself and create more tension if your attention doesn’t remain fixed on the breath. The nature of the mind is to move. Just be aware of wherever your attentions moves to, then gently come back to being aware of your breath.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

 

 

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

. open your eyes in your own time. Opening your eyes, take in your surroundings whilst remaining aware of your breathing. Awareness is the substratum of all experience. Bring this awareness to the forefront of your everydaylife.

 

 

 

15 min Meditation

 

Be aware of states of mind such as boredom, frustration, tension, concentration, tranquillity etc that you may experience during your meditation.Be aware of any pains, itching or other unpleasant and pleasant sensations in your body. Just be aware of them, allow these states to be there, give them the space to be. Just witness them come and go. Whilst you remain watching your breath coming in and going out.

Breathing in, you are aware you are breathing in. Breathing out, you are aware you are breathing out.

You may note or mentally label when your mind wanders . for example make a mental note of “thinking” whenever your attention has moved to thinking. Or “wandering” whenever your mind wanders. You may mentally note your inhalation and exhalation and the other subtler characteristics of breath, and bodily sensation such as pain itching etc. For example, When you breath in you may make a mental note of “in” and when you breath our you may make a note of “out”. If this noting technique helps, you may wish to use it.

 

 

Initially, try to remain aware of the incoming and outgoing breaths. Once you can keep your attention on breathing, you will naturally become aware of the subtler characteristics of breathing

 

.open your eyes in your own time. Opening your eyes, take in your surroundings whilst remaining aware of your breathing. Awareness is the substratum of all experience. Bring this awareness to the forefront of your everyday life.

 

 

20 min Meditation

Use awareness of breathing to anchor you into the experience of the present moment.

Keep coming back to awareness of breathing.

Keep coming back to experience the present moment as it is.

If you are Breathing in, you are aware you are breathing in.

If you are Breathing out, you are aware that you are breathing out.

If you are Breathing a short breath, you are aware you are breathing a short breath.

If you are Breathing a long breath, you are aware you are breathing a long breath.

If the breathing process is slow, you are aware that the breathing process is slow.

If the breathing process is fast, you are aware that the breathing process is fast.

If you are breathing in or out from your left nostril, you are aware that you are breathing in or out from your left nostril.

If you are breathing in or out from your right nostril, you are aware that you are breathing in or out from your right nostril.

If you are breathing in or out from both the nostrils, you are aware that you are breathing in or out from both the nostrils.

If your breathing is smooth and rhythmic, you are aware that your breathing process is smooth and rhythmic.

If your breathing is rough and irregular, you are aware that your breathing process is rough and irregular.

If your breathing is easily perceivable, you are aware that your breathing is easily perceivable.

If your breathing is subtle, you are aware your breathing is subtle.

If there is no breathing, you are aware there are no sensations of breathing.

Whatever the breath is like in the present moment, you are aware.

Awareness is the key, breath is our aid.

 open your eyes in your own time. Opening your eyes, take in your surroundings whilst remaining aware of your breathing. Awareness is the substratum of all experience. Bring this awareness to the forefront of your everyday life.

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s