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(Half bell)
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(Bell)
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Dear friends,
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if you are thinking a lot
then focus your attention on your abdomen
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and if you are not very awake
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then focus your attention
on the tip of your nose
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noticing the air coming in
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and the air coming out
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in
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out.
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But if you are thinking a lot
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then move your attention
down to the level of your naval
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and notice the movement of the abdomen
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in...
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out.
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Enjoy!
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(half bell)
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Breathing in, I know I am breathing in
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Breathing out, I know I am breathing out
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in...
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out.
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(Bell)
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(6:00 - half bell)
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Breathing in, I notice that
my in-breath has become deep;
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Breathing out, I notice that
my out-breath has become slow.
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Deep...
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Slow
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Enjoy
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(Bell)
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My in breath becomes deeper
in a very natural way
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I do not force it to become deeper,
it just becomes deeper
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because I have been practising
breathing in and out mindfully
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and that is why my in breath
has become naturally deeper
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and my out breath
has become naturally slower
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and my enjoyment
of my breathing has increased.
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If you feel that you enjoy
your deep and slow breath
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it means you are practising correctly.
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Shall we try again?
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Deep....
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slow
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and if you feel pleasant, smile
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(Bell)
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(12:52 - half-bell)
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Breathing in, I calm my body;
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Breathing out, I ease everything.
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Calm, Ease.
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(Bell)
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When you breathe in,
the in-breath is making your body calm.
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And as you are in a meditation posture
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your mind is becoming calm also
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body here means also mind.
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Breathing in, I calm my body and my mind
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Breathing out, I ease everything
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I let everything at ease.
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Calm....
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ease.
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several times
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(Bell)
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(19:22 - Half-bell)
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Breathing in, I smile;
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Breathing out, I release.
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(Bell)
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Smiling means relaxation
to all the muscles in your face
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every time you smile,
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you relax all these muscles in your face
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and you nervous system becomes relaxed
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and smiling here, is to smile to yourself
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that is the practice of loving kindness,
directed to oneself
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Breathing in, I smile
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breathing out, I release
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Release here means
to let go of everything,
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Including our projects, our worries,
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our tensions
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so that we are able to enjoy
our presence in the here and now
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become free,
free from all sorrow and suffering,
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from our own projects,
from our own tensions
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Breathing in, I smile
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nothing is as important
as my peace, my joy
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I smile to everything
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even to my suffering, to my difficulties
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Breathing out, I release, Iet go.
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This is a practice of freedom.
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Smile when you breathe in;
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Release when you breathe out.
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Smile, release, several times
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(Bell)
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(27:25 - half bell)
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Breathing in,
I go back to the present moment;
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Breathing out,
I know this is a wonderful moment.
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Present moment...
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Wonderful moment
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(Bell)
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(29:44) to be alive,
and to know that you are alive
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is the greatest of all miracles.
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and if you don't go back
to the present moment
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you can not perform that miracle
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Breathing in,
I establish myself in the present moment
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Breathing out,
I realise that it is a wonderful moment
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In fact, it is the only moment
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available to me, to live.
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This is a wonderful exercise.
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Present moment, breathing in;
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Wonderful moment, breathing out.
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and if you have some concentration
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that exercise will bring you a lot of joy.
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Present moment;
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wonderful moment.
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(35:28 - Half-Bell)
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Dear friends,
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these exercies could be practiced
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everywhere, at any time
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when you sit on a bus,
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you can practice these exercises
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when you are in the kitchen,
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preparing breakfast
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you can practice these exercises
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you can also pratice during walking,
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if you walking from one building
to another building
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you can practice these exercieses
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when you line up to wait
for your time to do something
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you can do that also
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(Bell)
