2. The Breath

Episode 1: The Breath

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Now, let's begin meditation.

You may sit on a straight back chair or on a firm cushion on the floor.  If you are sitting on the floor, start my adjusting your sitting position into a meditation posture. With your legs folded into a Cross-legged position, with your right foot resting over the bent left leg.

If you are sitting on a chair, sit comfortably with your feet  squarely planted in front of you,  without leaning against the back of the chair.

Keep your back straight and chin tilted down slightly, resting the head comfortably on the shoulder.

Place the back of the left palm gently on your lap, with your fingers straight. Rest the right palm over the left palm, with the index finger of the right hand touching the tip of the left thumb.

Very slowly and gently, close your eyes, without squeezing them too tightly, as if you are about to doze off to sleep

Gently take 3 deep breathes by Inhaling through your nose and slowly exhaling through your lips. feeling the relaxation as you breathe out.

Allow the air to fill your lungs completely when you inhale.

Imagine you are sitting alone at your favourite place in the world. And although you are all alone you feel very safe, at ease and secure

Imagine that the air that surrounds you is filled with peace and stillness

Imagine time you inhale, every single cell in your body smiles with happiness and joy. 

And each time you exhale, you exhale away all of your cares  your worries.

Every breathe brings our consciousness to the present. Focus softly on each breathe, following the path where the air flows into our nostril, through our lungs and filling up our abdomen.

Continue to breathe gently as your body begins to relax.

Allow any thoughts that enters the mind to float downward .. dissolving and disappearing  as they reach the center of the stomach.

Keep you mind at the center of the stomach, feeling comfortable and relax.  There is no need to do anything. Let it go.  Let it be.

If the mind starts to drift with a thought, a voice or image inside the mind, gently bring your attention back to the breathe. You may do this by imagining the air entering your nose. Or feeling the lightness as air enters your body like filling up a balloon.

Breathing in… breathing out.  In… out… slowly and gently continue to meditate in silence for a few moments.

Continue to be in touch with the nice and good feeling you now have with meditation.

Keeping your mind steady and still inside your body.  Take a few more slow deep breathes.  With each breathe, bring your awareness back to the present.  Be aware of the outline of the body.  The seat you are sitting on. The room you are in and the air around you. And

When you are ready, slowly and gently open your eyes.