Gil Fronsdal of the Insight Meditation Center leads this anapanasati (mindfulness of breathing) practice on relaxing and cultivating joy and ease. It begins with three deep breaths to settle in and connect, then a few minutes of appreciating yourself.
Take a few moments to appreciate being here today now quietly sitting. The absence of challenges in life like the rush-hour traffic. There’s a certain kind of joy that comes from the absence of conflict.
Simple appreciation of being here now. Then tuning in to your breathing, breathing easily. To be at ease.
There’s a simple way that you can breathe a little bit more easily maybe by softening or to adjust, or by being upright and extending the chest, or pulling backwards. There’s always a way to breathe in an easy way.
Maybe the breathing feels richer to you. If you pause half a moment, half an instant and letting the in-breath arise.
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