Transcript of Whole Body Breathing Meditation:
Welcome to Lakeland Insight Meditation Group.
This is Andy Quinn, and I am so excited about delivering this guided meditation on the mindfulness of the whole body breathing.
We kindly accept donations to our non profit group by visiting our website limg.org
This style of meditation has been around for thousands of years, and was practiced by the Buddha as he seeked a method to alleviate suffering. People around the world are practicing this style of meditation for their healing and personal development.
Neuroscience has informed us that there are many ways mindfulness meditation improves brain function, such as stress relief and emotional regulation.
We are practicing this wholesome factor of mindfulness, awareness, along with curiosity and effort, to eventually calm the mind. Then we find it easier to identify suffering and let go of suffering.
And what is mindfulness? Mindfulness is awareness, cultivated by sustained attention, in the present moment and non judgementally.
Mindfulness Meditation is attention and awareness on an object for a sustained period, in this case, the whole body breathing.
Remembering the attitudes of gentleness and receptivity as you practice.
Establishing an intention for your practice for the next 15 minutes. Examples of intention may be “I would like to remain aware for next 15 minutes” or “this meditation will help me become a more loving person.”
Assuming a meditation posture. A posture that supports alertness and relaxation.
Sitting in a way that all of the weight of the body is carried by the bones, the body hovering over the sitting bones.
Using the muscles just enough to bring the body into a place of stability and balance
Feeling the ground beneath us and feeling the spine firm, bringing the various limbs into alignment. The head balancing on the shoulders. The shoulders are open, drawing the spine up so it stands like a tree.
Anywhere the balance is not right, moving the spine to attain alignment
Relaxing the face, the neck, the shoulders and the abdomen.
Can we appreciate our posture? Can we be present with this posture and this body in this moment?
Practicing “three long breaths.” A long inhalation and long exhalation.” A long settling on the exhalation, helping us to relax. Helping us in letting go of thinking and emotions.
Let’s start with being mindful of this breathing, in this body. In this here and now, aim gentle attention to the beginning of the inhalation, then sustaining attention on the whole inhalation. Then bringing gentle attention to the beginning of the exhalation, and sustaining attention through the whole exhalation.
Noticing if the mind becomes distracted. Then, gently bringing our loving attention back to this body breathing.
Checking if there is any tension in the body. Relaxing any area of tension. Checking your posture. Mindfully adjusting posture to reclaim balance.
Here and now, bringing our gentle attention to some part of the torso, either the belly or chest. Giving gentle attention to the effect of the whole inhalation, the pause and the whole exhalation on this selected part of the belly or chest. Inhaling the body is expanding, exhaling the body is contracting. Giving loving attention to the body breathing, one breath at a time.
Noticing if the mind becomes distracted. What is the distraction? Is thinking in the past or present. Does the mind feel pleasant or unpleasant? Then, gently bringing our loving attention back to this body breathing.
Checking if there is any tension in the body. Relaxing any area of tension. Checking your posture. Mindfully adjusting posture to reclaim balance.
Now, if you can, noticing sensations throughout the body as you breathe. Like a balloon that is expanding and there is pressure on the surface of the balloon.
I AM BREATHING
By Mary Oliver
Breathing just a little
life flows
without thought
of each moment passing
away
draining into the next
every drop of anticipation
sucked dry
of life’s rich bounty
unfolding
in the unexpected joy
of being alive.
Breathing together
of all things
I find myself
awakened
reveling in every drop
of anticipation
dripping wet in the ripe, rich fruit
of life
flowing
effortlessly
into the unexpected joy
of being alive.
End of the meditation practice period.
Audio File of Whole Body Breathing Meditation :
