8. Mindful Breathing

Mindfulness with the breathe

You are listening to “The Monkey Mind” - a meditation podcast where we learn meditation techniques and practice with guided sessions to slow down our mind to  attain a state of stillness.  Meditation could reset our beliefs, attitudes and mindset  creating balance between success and happiness in our lives.  This is a production of TheCEOMonk.com. publisher of the book:  “A CEO, an Entrepreneur, a Tourist and the Monk.

Now, let us begin our meditation session.  Make yourself comfortable.

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. Feeling the abdomen rising as the air turns around.  Maintain your awareness of the middle of the abdomen by observing the air turning.  Just observing softly and gently, without any force or sense of time pressure.

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.

Each  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.

Notice that the breathe brings our consciousness to the present moment.  As we maintain a soft attention on each breathe,  let it lead us along the path where the air flows into our nostril, through our lungs and filling up our abdomen.

Continue to breathe gently feeling the body starting to be more and more relax.

Allow any thoughts in the mind to float downward towards the abdomen.. 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 wander away with a thought, or hear a voice or seen an image, gently bring it back to follow the breathe. You may do this by observing the air or the path of the breathe.   Feeling the sensation of lightness as air enters your body.  A sensation like balloon getting larger as air fills it up.

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.