Guided Meditation March 1st, 2010 – “Breathing In, Breathing Out…”

1. “Breathing in, I know I am breathing in. Breathing out, I know
I am breathing out.” (In, Out)

2. “Breathing in, my breath goes deep. Breathing out, my breath goes slow,” (Deep, Slow)

3. ‘Breathing in, I am aware of my whole body. Breathing out, I calm my whole body.” (Aware of my body, Calming my body)

4. “Breathing in, I know I am alive. Breathing out, I feel the joy of being alive.” (Alive, Joy of being alive)

5. “Breathing in, I know I have the opportunity to meditate. Breathing out, I feel happy to have that opportunity.” (Opportunity to meditate, Happy)

6. “Breathing in, I am embracing my unpleasant feeling. Breathing out, I am calming my feeling.” (Embracing my feeling, Calming my feeling)

7. “Breathing in, I am aware of right mindfulness in me. Breathing out, it makes me happy.” (Wholesome mental formation, I am happy)

8. “Breathing in, I concentrate on a mental formation which is present. Breathing out, I look deeply at that mental formation.” (Concentrate on mental formation, Look deeply at it)

9. “Breathing in, I open up my mind to look deeply at my fear. Breathing out, there is liberation from fear.” (Opening up my mind, Liberation)

10.. “Breathing in, I observe a flower. Breathing out, I contemplate the impermanence of the flower.” (Observing a flower, Contemplating its impermanence)

11. “Breathing in, I look deeply at the object of my desire. Breathing out, I see the disappearance of desire with regard to that object.” (Object of desire, Disappearance of desire)

12. “Breathing in, I observe the coming and going of the wave. Breathing out, I contemplate the no-coming, no-going of the water” (Coming and going of the wave, No-coming, no-going of the water)

13. “Breathing in, I let go of the idea that this body is me. Breathing out, I am not caught in this body.” (This body not me, I am not caught in this body)

14. “Breathing in, I let go of the idea that I did not exist before I was born. Breathing out, I let go of the idea that I will not exist after I die (I am not born, I do not die)

Taken from “Breathe you are alive!” Sutra on the full awareness of breathing, Thich Nhat Hanh; pages 108 – 110

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