This fourth mindfulness meditation practice is similar to the previous three practices. It continues where the previous one left off.
As with the second and third guided meditation practice, there is no need to start on this one until you feel really comfortable with the first three practices. The 21 day habit forming regime applies here as well.
Since all of the meditation practices thus far are related to mindfulness of breathing, you could make a case that practicing each for a week would produce a result similar to practicing any one of them for 21 days. You are free to make your choice on this
Preparation
The preparation for this guided meditation practice is identical to what you did for your first, second, and third guided meditation practices. If you feel like it, you may try a different preparation for this practice. Doing so is not necessary.
So find a comfortable position where you will not be disturbed for at least 9 minutes and get yourself ready for this guided meditation practice.
Meditation Practice
This meditation practice begins the same way as the previous one. So we’ll once again begin with the sound of three bells, followed by six deep breaths, and the relaxing phrases to bring us into our bodies and to the present moment.
During the first guided meditation practice, you learned to recognize your in breath as in breath. You also learned to recognize your out breath as out breath. As a meditative aid, you learned to say to yourself “in” as you breathed in and you learned to say to yourself “out” as you breathed out. These little words helped you to develop mindfulness of breathing.
You probably noticed that as you followed your in breath for a full 9 minutes day in and day out your in breath became deeper. You also probably noticed that as you followed your out breath day by day your out breath became slower.
This led you to the second meditation practice. As you followed youf in breath, you said to yourself, “deep.” As you followed you out breath, you said to your self, “slow.” These words helped you to follow your in breath (deep) and to follow your out breath (slow).
Now you may have noticed that as your in breath becomes deeper, you begin to feel calm. You may have also noticed that as your out breath becomes slower, you begin to feel at ease.
Continuing in this way, as you breathe in, you may feel such calm that the beginnings of a half smile appear on your face. The smile may be just the beginnings of one resulting from feeling calm and at ease. This practices is also know as “mouth yoga!”
As you breathe out, you may feel a sense of release. The sense of release is a consequence of felling calm and at ease.
In this meditation practice, you will use these words to help you maintain mindfulness of breathing. When you breathe in, say to yourself, “I smile.” When you breathe out, say to yourself, “I release.”
These may be shortened to “smile” as you breathe in and “release” as you breathe out.
Allow the smile to develop a sense of joy in you. All the release to maintain a feeling of happiness within you.
That’s it. Please get ready for the fourth meditation practice.
Ready? Let’s begin!
How did you do with this meditation practice? Did you actually feel the beginnings of a smile on your face? Did you practice “mouth yoga?” Were you able to experience a sense of release?
Please share you experience so others can learn from it.
If you find that you have some extra time to practice or that you are motivated to practice more than once a day, you might want to combine lessons 1, 2, 3, and 4 into a longer session. You will probably want to wait a week or two before doing this.
When doing this practice on your own, begin by inviting the bell to sound three times. If you don’t have a bell, don’t worry about it. You can use this bell.
[podcast]https://mountainsangha.org/wp-content/uploads/recordings/9mm-bell.mp3[/podcast]
Then follow the bell with the six deep breaths as described in the recordings. Next, bring yourself into present time by repeating the phrases you learned in the first through third meditation practices.
Now you are ready to bring your attention to your breathing. Begin with following your in breath by saying to yourself, “in.” Follow your out breath by saying to your self, “out.”
When your in breath becomes deeper, and when your out breath becomes slower, simply transition to the next words. Breathing in, say to yourself, “deep.” Breathing out, say to yourself, “slow.”
Next, when you begin to feel calmer and when you begin to feel at ease, transition to the next words. As your in breath becomes calmer, begin saying to yourself, “calm.” And as your out breath puts you at ease, begin saying to yourself, “ease.”
Next, when you notice a smile developing on your lips, use “smile” with your in breath. At the same time, use “release” with your out breath.
You can continue this for as long as you like. By this time in this course, you may choose to meditate for 20-30 minutes when you have time. On other days, please meditate for at least 9 minutes.
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Many people begin meditating with an idea that it is going to be easy. Then they discover that much of the time they spend meditating is dealing with interruptions and and distractions.
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Guided Meditations
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