Instruction
Follow the spoken instructions as you rest your mind during the silent times in the recording.
Meditation
- Have an awareness of your breath moving in, moving out, calming the mind.
- Fill your whole body with your breathing.
- Let the breath mix with the spaciousness and openness of the whole universe.
- Breathe with the whole universe.
- If you are having many distracting thoughts, increase your awareness of the breath mixing with the universe.
- If you are becoming dull, become less spacious and focus more on the breath.
- Rest your mind with your breathing, while being balanced in attention and relaxation.
- Let your mind rest with nothing to do.
After Meditation
- Notice how you use your mind to direct the breath.
- Did this meditation seem natural?
- Did you experience a moment of simplicity?
- Did the spaciousness seem to happen spontaneously?
- Did you feel a connection to anything?
- Were you free of wanting to fall asleep or being carried away by the world of thoughts?
- Did you find you had an awake yet relaxed quality to your meditation?
During the day
Stop and be aware of the breath throughout the day, letting it expand more and more. You are not looking for an earth-shattering experience. Be in tune with the simplicity of being aware of the breath. How does this support your capacity to calm your mind?