HERMETIC  - ESOTERIC - MYSTICAL PHILOSOPHIES
 

EXERCISES AND GUIDED MEDITATIONS FOR WORKSHOPS

 GUIDED MEDITATION : 1

 For WORKSHOPS 

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SOFT-BELLY MINDFUL BREATHING MEDITATION

A meditation for two or more seekers...
(To be read or taped with a soft and slow voice.)
• The pause that are more than 3 dots should take about 45 seconds to 1 minute
• The 3 dots should be much shorter – about 25 seconds…)

When the belly has softened and opened to awareness, the breath within becomes quite noticeable. This contact with the breath is the next step.

Let your attention settle into the body you sit in……………
Allow it to come to the level of sensation in the body……….
Not thinking about sensation, but feeling directly the multiple changing movements of sensation in the body……….
Feel the pull of gravity. The hands as they touch. The feet as they contact the floor… Sensations of being in a body……………
Awareness and sensation meeting moment to moment………..
The flickering of sensation… Vibratory pulsations… sensations of pressure… of hardness or lightness… of hot or cold… The sensations of living in a body…….
Notice the sensations in the chest generated by the process of breathing... Muscles expanding and contracting… Notice how breathing creates sensation in various parts
of the body………
Feel the breath as it enters at the nostrils…….. Examine the throat as the breath passes through……..
Feel the muscles of the chest expanding and contracting with each breath……..
Notice how the broad flat muscles of the back stretch and release with each inhalation and each exhalation………
Know the breath in the body fully………
Notice sensations at the abdomen, a filling and emptying with each breath………..
Awareness of whole body breath………
Let the awareness comes wholly to the belly………
Receive the sensations that accompany each breath as the belly rises with each inhalation… Notice the changing flow of sensation as the belly naturally drops with each exhalation……….
Rising belly. Falling belly…………
Breathing in, breathing out in soft belly... In spacious belly…………….
Let the belly soften to receive the whole breath………
When breathing in, note your breathing in…. Notice the point at which the in-breath is released and exhaled... Know that you are breathing out…………….
Mindfulness of breathing at the belly…………..
Not thinking the breath, experience it directly as sensation floating in soft belly… In merciful belly………….
Spacious belly………….
Note the very beginning, middle, and end of each inhalation……………….
Notice the space between…………….
Recognize the beginning, the middle, the end of each inhalation………….
And the space between……………….

Recognize the very first moment of the breath as it begins to be drawn into spacious belly… A flow of constantly changing sensation accompanying each breath……………
Soft belly………………….
Receptive belly………………..
Watching the breath breathe itself moment to moment………………..
Sensations flowing in softness…………………
Breathing in…
Breathing out…
So simple……………
Awareness and sensation meeting moment to moment… Constantly changing with each breath………………….
No force………………

If the mind wanders, bring it back gently to the sensations that accompany the breath in the belly.
Not controlling the breath, just receive it in clear awareness focused in the belly………. If other sensations momentarily predominate—the pull of gravity on the body, a passing discomfort—just notice these sensations floating and return awareness wholly to the sensations of the breath breathing itself in soft belly………………….
Sensation arising and dissolving moment to moment in the flow of breath received in the belly…………….
Thinking arises uninvited... Watch it come... Watch it go... Nothing to hold to... Thoughts float like bubbles through the mind, arising and dissolving………
Return gently to the sensations that accompany each inhalation, each exhalation………
Mindfulness of breathing in soft belly………….
Awareness focusing to receive more and more of the subtle sensations that flicker within each arising, each falling of the belly……………..
Observing the sensations in soft belly that accompany each in-breath, each out-breath… Gently… Moment to moment sensation………
Moment-to-moment breath……..
Thought, floating in soft belly just inside the breath………
In soft belly there is room for it all………….
Room to be born… Room to be healed………….
And the breath breathes itself in the vastness…………………….
 

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