Use this guided meditation to help you acheive a state of single pointed focus on the space between each breath.
Take a comfortable position for meditation, either sitting or lying down. Make any adjustments you need to make to be comfortable for the next 5-10 minutes.Gently close your eyes and focus your attention on your breath. Feel the rhythmic pulsation of the breath on the way in and on the way out. As you focus your attention on the breath, allow your state of relaxation to deepen through the breath. Feel your body relaxing with each inhalation, and release any tension you may be holding with the out-breath.
As you continue to relax, feel your awareness as it’s gently guided to the space between the breath. Feel and sense as the breath moves in, a tiny pause, just before the in-breath becomes the out-breath. As you breath out, feel that tiny pause, that momentary stillness, where the breath changes directions and becomes the in-breath.
As you continue to focus on the breath and allow your attention to simply observe the space between the breath, that space will naturally open itself to you. Remain free from trying to grasp at the space between each breath, or from trying to make anything happen. Just simply watch and observe the breath, and that momentary space of stillness between the in-breath and the out-breath….and between the out-breath and the in-breath.
As you observe this space, you may naturally experience that space expanding. Your sense of peace and stillness within you will naturally, and easefully expand with each breath you take.
If you find your mind wandering, or if you become aware that your attention has drifted to some other thought or sound, simply become aware of where your attention is focused, and bring you awareness back to the breath, and from the breath, move your awareness into the space between each breath. Feel that space expand with each breath you take. Just observe the breath. If you try to grasp at the space between the breath, it may elude you. So just observe it, allow it to naturally expand. Feel the breath guiding you into that deep space of stillness within you and rest there for the next few minutes.
When you’re ready. Slowly and gently begin to bring yourself out of meditation. Just as slowly as we moved into meditation, move out. Feel more energy moving into your body, and begin to move the body, starting with your fingers and toes, and then expanding into larger movements. When you’re ready, open your eyes and sit quietly for another moment before you go about your activities.
I hope you enjoy this guided meditation. If you have any questions or comments about this, or anything related to your practice of meditation, please contact me.