Adapted from Pema Chodron’s book “How To Meditate”, this is a practice of letting go using the breath. Starting with knowing, acknowledging you are breathing, then transitioning to feeling the sensations of breathing in and out, following the flow, just watching. Not needing to rush, nor breathe in any particular way. And if you have difficulties with breathing or with any prior breathing practices, as best as you can, just watching the breath. It may come across easy, gentle or may be unpleasant. As you are still sitting up, you are fine. As best as you can, staying with the practice, and allowing with care and kindness.
By focusing on the breath as the object of the meditation, noticing how impermanent each breath is. Coming, going, every changing, always flowing. As you are on it, developing the mind, training to mind to stay in present to the impermanence of things like thoughts, emotions, sights and sounds and physical sensations. Whenever the attention floats away, gently guiding it back to the breath.
Excerpt from Mary Oliver’s poem from In Blackwood Waters
To live in this world
you must be able
to do three things:
to love what is mortal;
to hold it
against your bones knowing
your own life depends on it;
and, when the time comes to let it go,
to let it go.
Guide: Noelle Lim
Image credit: Alexander London, Unsplash
Kindermind Center 