A Road Map to Awakening

(Guided or self-guided meditation)

1) Breathing in a long breath, I know I am breathing in a long breath.

    Breathing out a long breath, I know I am breathing out a long breath.

 

2) Breathing in a short breath, I know I am breathing in a short breath.

    Breathing out a short breath, I know I am breathing out a short breath.

 

3) Breathing in, I am aware of my whole body.

    Breathing out, I am aware of my whole body.

 

4) Breathing in, I am making my whole body calm and at peace.

    Breathing out, I am making my whole body calm and at peace.

 

5) I am breathing in and feeling joyful.

    I am breathing out and feeling joyful.

 

6) I am breathing in and feeling happy.

    I am breathing out and feeling happy.

 

7) I am breathing in and am aware of my feelings.

    I am breathing out and am aware of my feelings.

 

8) I am breathing in and making my feelings calm and at peace.

    I am breathing out and making my feelings calm and at peace.

 

9) I am breathing in and am aware of my mind.

    I am breathing out and am aware of my mind.

 

10) I am breathing in and making my mind happy and at peace.

      I am breathing out and making my mind happy and at peace.

 

11) I am breathing in and concentrating my mind.

      I am breathing out and concentrating my mind.

 

12) I am breathing in and liberating my mind.

      I am breathing out and liberating my mind.

 

13) Breathing in, I am observing the impermanent nature of all things.

      Breathing out, I am observing the impermanent nature of all things.

 

14) Breathing in, I am observing the fading of the notion of the separateness of all things.

      Breathing out, I am observing the fading of the notion of the separateness of all things.

 

15) Breathing in, I am contemplating letting go. (of the concepts of permanence and separate self.)

      Breathing out, I am contemplating letting go. (of the concepts of permanence and separate self.)

 

16) Breathing in, I am contemplating liberation. (from the concepts of permanence and separate self.)

      Breathing out, I am contemplating liberation. (from the concepts of permanence and separate self.)