To help you cope, FIT returns with the second season of the guided meditation podcast with yogi Zubin Atré. Find yourself a quiet corner. Plug in your headphones, empty your mind of other thoughts, and let Zubin's podcast guide you.
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[00:00:00] You are listening to the Quince Podcast.
[00:00:14] You are listening to the podcast, Rise With Zubin and this is Zubinathre.
[00:00:21] We are about to start a guided meditation to practice mindful breathing.
[00:00:27] During the course of this time we want to practice watching and simply observing the
[00:00:32] breath as closely as we can.
[00:00:36] Being connected to the breath enables us to do anything with more ease and calm.
[00:00:42] Our goal is to feel more connected to your own breath and bring that connection into our
[00:00:50] actions.
[00:00:53] Before we begin make sure that you are in a comfortable and safe environment where you
[00:00:59] could practice stillness for the next 12-15 minutes.
[00:01:05] Please understand that this is your personal time and you must thank yourself for giving
[00:01:12] this time to yourself.
[00:01:14] It is our personal responsibility to place our well-being above everything that happens
[00:01:20] to us.
[00:01:26] Let's begin by slowly bringing your awareness, your attention to your breath.
[00:01:36] We are not trying to control the breath in any way without trying to alter it.
[00:01:47] We are simply here to observe the natural rhythm of the breath.
[00:01:57] Gently close your eyes and watch your breath as it is without trying to alter it.
[00:02:08] Watch the inhalations and the exhalations take place one after the other.
[00:02:18] Observe in which part of the body you can feel your breath the most.
[00:02:28] Watch the breath entering the nostrils touching the back of the throat and watch as the breath
[00:02:44] goes down along the spine and down towards the bottom of the lungs.
[00:02:55] Now simply watch how the breath leaves your nostrils.
[00:03:03] Feel the warmth of the breath at the tip of your nose as you exhale.
[00:03:14] Observe any sensation in the body as you watch your breath traveling through your nose.
[00:03:28] Notice any sensation in the body as you watch the breath traveling in and out back of
[00:03:36] your throat.
[00:03:40] Now gently shift your attention and bring it to your lungs.
[00:03:49] Notice how you fill the lungs as you inhale.
[00:03:56] As you exhale observe the lungs get empty.
[00:04:07] Remember we are breathing as naturally as we can.
[00:04:15] Watch and feel the sensation in the body as you breathe in and out of your lungs.
[00:04:26] Observe the sensation in the lungs as you breathe in and out.
[00:04:35] At any point if you see the mind wanders and you find yourself getting distracted from your
[00:04:43] breath just remember to bring back the awareness to your breath.
[00:04:58] Allow your thoughts and your feelings to float in the background.
[00:05:07] You are not getting affected by any of them.
[00:05:18] It is just that you choose to give your breath the front seat and the thoughts, the feelings
[00:05:29] are on the back seat.
[00:05:36] Now observe how the breath leaves your belly.
[00:05:42] Observe the movement of the navel as you exhale.
[00:05:57] Notice any sensation you feel as you watch the breath traveling in and out of your belly.
[00:06:17] Observe the movement of your belly as you breathe.
[00:06:36] Keep the awareness constant with your breath.
[00:06:44] Continue to breathe naturally.
[00:07:00] Observe how the breath travels into your nose, touches the back of the throat, goes down along
[00:07:14] the spine and down towards the bottom of the lungs.
[00:07:33] Watch the navel go away from your spine when you breathe in deep and watch the way
[00:07:46] the breath, the inhalations are working on your body and the way they are working on your
[00:07:54] mind.
[00:08:02] With every inhalation you feel much more awake, alert and aware of any sensation that
[00:08:18] is taking place inside your body at the moment.
[00:08:32] Now watch the exhalations minutely.
[00:08:39] Watch how the breath travels out of your belly at the back of your throat and through the
[00:08:49] tip of the nose.
[00:08:59] And notice how with every release of the breath, your thoughts are settling down, your
[00:09:10] worries are fading away.
[00:09:16] Your body is becoming more and more relaxed.
[00:09:27] And with every release of the breath, you are further relaxing your shoulders, back of
[00:09:36] your neck, your facial muscles, your scalp, your eyeballs, the back of your throat,
[00:10:01] your limbs, your torso, your lower back and the entire body is going into a deeper and
[00:10:21] deeper state of relaxation with every release of the breath.
[00:10:40] Keep watching the breath as if you are one with it.
[00:10:50] Observe the sensation in the body as you simply observe your breath without any judgment.
[00:11:03] Feel this connection with the breath.
[00:11:12] Register this feeling in your head, the feeling of comfort, awareness, awakefulness, stability
[00:11:35] and stillness.
[00:11:43] Now gently, very gently start becoming aware of your surroundings.
[00:12:03] Take your time and whenever you are ready, you can open your eyes at the count of 10.
[00:12:32] 10, 8, 7, 6, 5, 4, 3, 2.
[00:13:00] This was your guiding voice, Zubinathri.
[00:13:04] Thanking you for being here.