Beginning Meditation: the Breath
Sit comfortably in a meditative posture, with the spine erect and the body relaxed. Tuck the chin just slightly, in the spirit of introspection. Breathing in, grow the spinal column long, reaching the crown of the head to the sky. Breathing out, soften through the tissues of the body, engendering the quality of allowance and release.
The nature of the in-breath is expansiveness, insight, and luminosity. The quality of the out-breath is softening, release, and surrender. You will quickly discover this, and much more, in the practice of meditation.
Bring your attention to the breath: the simple sensation of breathing. Note the patterns of sensation that expand through the body and mind. As the mind wanders, return to this source of sensation: the breath.
Count the cycles of breath: inhaling… exhaling… one. Inhaling… exhaling… two. In this way, try to count up to twenty five. If you get distracted, start over at zero. This will build sustained concentration, enabling awareness to penetrate deeper.
The breath is the gateway to deep experience of our true nature: it is the meeting place of body and mind, emotions and intellect, and the inner- and outer-worlds. It is through the breath that the practice of meditation penetrates to our depths and exposes the light inside, at the center of our being.
Overview of practice:
1 - Sit comfortably with the spine erect and the body relaxed.
2 - Place the mind on the breath, and the sensations that arise from the breath.
3 - Keeping focus, count the cycles of breath up to 25.
4 - Rest in pure awareness.
The nature of the in-breath is expansiveness, insight, and luminosity. The quality of the out-breath is softening, release, and surrender. You will quickly discover this, and much more, in the practice of meditation.
Bring your attention to the breath: the simple sensation of breathing. Note the patterns of sensation that expand through the body and mind. As the mind wanders, return to this source of sensation: the breath.
Count the cycles of breath: inhaling… exhaling… one. Inhaling… exhaling… two. In this way, try to count up to twenty five. If you get distracted, start over at zero. This will build sustained concentration, enabling awareness to penetrate deeper.
The breath is the gateway to deep experience of our true nature: it is the meeting place of body and mind, emotions and intellect, and the inner- and outer-worlds. It is through the breath that the practice of meditation penetrates to our depths and exposes the light inside, at the center of our being.
Overview of practice:
1 - Sit comfortably with the spine erect and the body relaxed.
2 - Place the mind on the breath, and the sensations that arise from the breath.
3 - Keeping focus, count the cycles of breath up to 25.
4 - Rest in pure awareness.