Meditation with breath, sound, and body in 12 minutes

As a result, you'll be able to find your meditation posture.

Sitting in a comfortable and upright position, neither too tense nor too relaxed, then observe your body from the inside.

Observing the shape, weight, and touch, as well as the locations where you make contact with the floor or the chair

You can then concentrate on your breathing.

Taking a deep breath

In the abdomen, chest, or nostrils, for example.

Feeling the coolness and in and out sensations around your nostrils, or the gradual rising and falling of your abdomen or chest

As a result, our anchor is our breath.

It is here that we develop our awareness.

It gives us something to come back to, this simple act of breathing.

Meditation with breath, sound, and body in 12 minutes

Now you may notice that something else is drawing your attention away from the breath, and that something else could be sound.

So, just for the time being,

Pay attention to the sounds around you.

Is it better to stay in the room or go outside?

Listening to music

It could be either pleasant or disturbing noises.

Listen to them with curiosity and interest, observing their arrival and departure without becoming engrossed in a story about what that sound is or why it's there.

Listening to music

I'm also aware of the sound of silence, which I'm letting go of now.

Observation

Bring your focus to your body and see if there are any feelings that you should be aware of. These could include pressure, tightness, movement, vibration, heat, cold, or tingling.

Allow your attention to be drawn to the feelings that appeal to you.

It could be a powerful and noticeable sensation.

A gentle or subtle sensation could be present.

You might feel yourself hopping from sense to sensation, or you might notice one that catches your attention and holds it, especially if it's unpleasant.

Is it expanding or contracting?

Is there a pulse or throb when you move?

Ache

Simply observe with curiosity, rather than fabricating an entire narrative about the event.

Simply be present with your body's sensations. Now return to your breathing.

You'll stay with your breath one breath at a time as you continue with this meditation.

If you find yourself caught in your thoughts, say "thinking" or "wandering" and then bring your attention back to your breathing.

Now, if you notice a sound or a physical sensation,

Become so visible, so powerful, that you can't stay with the breath any longer because it drags your attention away.

Then let go of the breath and concentrate on the sensation or sound in your body.

Listen to it or feel it until it no longer takes your attention or until it stops. Then return to your breathing.

Getting down to the basics of your anchor

The inhale

For a few minutes, we'll attempt it in silent [silence].

Now take another look at your entire body as it sits here.

Tuning in to the form

The mannerisms

The upheaval

Relax and wish yourself well.

May I be content and relaxed.

May I be stress-free and anxiety-free.

May I feel at ease, and may you explore the prospect of finding serenity.

[Bell rings] Happiness