Samaneri Jayasara
👤 SpeakerAppearances Over Time
Podcast Appearances
Please make yourself comfortable.
You can sit upright, lie down or rest in a chair.
Let your hands rest naturally.
gently close your eyes or soften your gaze take a slow breath in and a long unforced breath out again
Breathing in and breathing out.
Let the breath be natural now and simply notice that you are breathing.
There's no need to control it.
Just feel the gentle rhythm rising
falling in out
If the mind wanders, that's okay.
Gently return to the breath.
Nothing to force, nothing to fix.
Simply knowing I'm breathing in, I'm breathing out.
Now gently widen your awareness to include the body.
Feel the weight of your body, the contact with the chair, the floor or the bed.
Notice any areas of discomfort, tension or pain.
Just allow what's already present to reveal itself.
If nothing strong is present, that's fine.
You can work with subtle sensations.
If there is pain, gently bring your attention toward it.