Breath, Sound, Body Meditation

So you can find your meditation postureSitting in a way that’s neither too tight nor too relaxedBut comfortable and upright

Then notice your body from the insideNoticing the shape and the weight and the touchAnd areas you make contact with the floor or the chair

Then you can focus on your breathingFeeling your breathIn the area of either the abdomen, chest, or nostrilsFeeling the gentle rising and falling of your abdomen or chestOr the coolness and in and out sensations at your nostrils

So the breath is our anchorIt’s where we establish our awarenessIt helps us have something to always return to

This simple act of breathingNow you might notice that other things pull your attention away from the breathAnd that might be sound

So right now, just for a momentBring your attention to the soundsInside the roomOr outside the roomSimply listening

They might be pleasant sounds, unpleasant soundsListen to them with curiosity and interestNoticing them coming and goingWithout getting caught up in a story about what that sound is or why it’s there

Simply listeningCan also notice the sound of silenceAnd now letting go of this hearing

The listeningBring your attention into your bodyAnd notice if there are body sensationsTo be aware of

There might be pressure or tightnessOr movement or vibrationOr heat or coldOr tingling

Notice which sensations call out to youAnd let your attention go to themIt might be a very strong and obvious sensationThere might be a soft or subtle sensation

You might notice yourself jumping from sensation to sensationOr there may be one that grabs your attention and holds itParticularly if it’s unpleasant

You might notice itIs it growing or shrinking?MovingDoes is pulse or throbAcheJust notice with curiosity

Similarly not making up a whole story about the experienceJust being directly with the sensations in your bodySo now return to your breathingFinding your breathAnd as you continue on in this meditationYou’ll stay with your breath one breath at a time

If you notice yourself lost in thoughts you can say “thinking”Or “wandering”And then redirect your attentionReturning back to the breathing

Now if you find a soundOr a body sensationBecome so obvious, strongThat you can’t, any longer, stay with the breathBecause it pulls your attention awayThen let yourself let go of the breathAnd focus on the body sensationOr sound

Listen to it or feel itUntil it no longer holds your attentionOr it’s stoppedAt that point go back to the breathingReturning to the simplicity of your anchorThe breathWe’ll try this for a few minutes in silence[silence]

Now once again notice your whole body sitting hereTuning into the shapeThe postureThe movementLet yourself relaxAnd you can wish yourself well

May I be happy and at easeMay I be free from stress and anxietyMay I be peacefulAnd let yourself consider the possibilityOf finding peace and easeWellbeing

​[bell ring]