Hello and welcome to this mindful breathing meditation.
Today I will guide you through some mindful breathing,
So I hope you are ready to channel your attention inwards and to observe your body and your mind as they are now,
In this moment.
Start by settling into a comfortable position and allow your eyes to close,
Or you can keep them open with a softened gaze.
Begin by taking several long slow deep breaths,
Breathing in fully and exhaling fully.
Breathe in through your nose and out through your nose or mouth,
Whatever works best for you.
And slowly allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs and causes your belly to expand.
And notice each out-breath as your belly contracts and the air moves up through the lungs,
Back up to the nostril or mouth.
Invite your full attention to flow with your breath.
Notice how the inhale is different from the exhale and as you turn more deeply inwards begin to let go of noises around you.
If you are distracted by sounds in the room,
Simply notice them and then bring your attention back to your breath.
Simply breathe as you breathe,
Not trying to change anything about your breath,
Don't try to control your breath in any way.
Observe and accept your experience in this moment without judgement,
Paying attention to each inhale and exhale.
If your mind wanders to thoughts,
Plans or problems,
Simply notice your mind wandering.
Watch the thought as it enters your awareness as neutrally as possible.
Then let go of the thought as it was a leaf floating down a stream.
In your mind,
Imagine the stream,
Place each thought that arises on the leaf and watch it as it flows out of sight down the stream.
This can be a good practice.
The thought has been acknowledged,
Has been accepted and there is no need to engage into it,
It can simply float away and then bring your attention back to your breath.
Your breath is an anchor you can return to over and over again when you become distracted by thoughts,
Feelings or sensations.
Notice when your mind has wandered,
Perhaps observe the type of thoughts that hooks or distracts you.
Noticing is the richest part of learning,
With this knowledge you can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming back to your breath with your full attention,
Watching the gentle rise of your stomach on the in-breath and the relaxing,
Letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in,
You might become distracted by pain,
Discomfort in the body,
Twitching or itching sensation that draw your attention from the breath.
You may also notice some feelings arising,
Some doubts,
Sadness,
Happiness,
Frustration,
Joy and knowledge whatever comes up,
Including thoughts or stories about your experience.
Try not to judge it,
Try not to push it away,
Not to clinch into it or wishing it were different.
Simply refocus your mind and guide your attention back to your breath.
Breathe in,
Breathe out,
Follow the air all the way in.
Mindfully be present moment by moment with your breath.
If your mind wanders away from your breath,
Just notice it,
No judgment.
Guide your attention back to your breath and as this practice comes to an end,
Slowly allow your attention to expand and notice your entire body.
Gently move it,
Move your feet,
Your hands,
Maybe your head slowly and when you're ready,
Open your eyes and gently and slowly come back to the room.
Take another deep breath.
The breath is always with you as a refocusing tool to bring you back to the present moment.
I invite you to set your intention to use this practice throughout your day to help cultivate and strengthen your attention.
Thank you for joining me today.
