Meditation 1 - Sensation and Breath

Once you have set a space for your practice, sit comfortably with a straight spine. Close your eyes, soften your jaw and the space between your eyebrows. Gently place your tongue to the roof of your mouth allowing it thicken as it rests in your mouth. Focus your gaze down towards your navel or the centre of your chest. Breathing in and out through your nose, slowly draw your attention in to your breath.

Allow your breath to move it in its natural flow, and begin to notice the sensation of your breath as it passes over the flesh between your upper lip and nose. What sensations do you feel as you breath in? What sensations do you feel as you breath out? What are the qualities of your breath? Is it warm, cool, clear, restricted, etc. Observe this sensation for 6 or more breaths. Now begin to notice the sensation of your breath as it travels through your nasal passages, again observing what sensations you feel for 6 or more breaths.

Follow your breath with your awareness slowly through your body, noticing any sensations as your breath moves in to your lungs. Where else does your breath travel in your body? How does your body move as you breathe? Observe for 12 or more breaths. Shift your focus to the movement of your abdomen with your breath. Allow your awareness to stay connected to the natural movement of your abdomen with your breath. Allow your focus to stay with the rhythmic movement of your belly for 12 or more breaths.

When you are ready to complete your meditation, keep your eyes closed begin to observe any sound in the room, taking some deep breaths, begin to notice the feeling of your clothes as they rest next to your skin. Softly, open your eyes. Take a moment to transition back in to the room fully with your awareness. You may also bring your hands in to anjali mudra (prayer position) and take a moment for gratitude and/or for an intention.

This mini meditation will soon be available to listen to as a podcast.