Notice And Redirect

This is a 5-minute guided meditation to help you strengthen your ability to be present. Remember this is a practice, and just like learning to play a musical instrument, practicing for 5 minutes a day is more helpful than practicing for 35 minutes once a week!

The basic idea of this meditation is to realize that your mind will wander - that is its job - and what you are practicing is noticing the wandering (awareness), letting it be (pause), and redirecting your attention back to your breath (choose).

If your breath isn't working for you, choose another object - a cup of tea, a candlelight, something in nature - this is your practice!

Transcript

This is a simple meditation to help you become more present.

Let's call it Notice and Redirect.

Start by finding a comfortable seat.

Notice what's supporting you.

Soften.

If it feels okay,

Maybe you close the eyes.

Or alternatively,

Find a gentle gaze.

Bring your attention to your breath.

This breath is the object of your meditation.

There's no need to control your breath.

Instead,

Observe your breath.

Start by noticing each inhale and each exhale.

And maybe getting curious about the breath.

Noticing the temperature.

Noticing where in the body you feel the breath.

And when your mind wanders,

Simply notice.

And then let it be.

Choosing to bring the mind back to the object,

Your breath.

And when the mind wanders again,

Without judgment,

Notice.

Let it be.

And redirect back to the breath.

Notice the mind wandering.

Redirect back to the breath.

There's nothing wrong with you that your mind wanders.

The mind is doing what it's supposed to do.

Mindfulness is your ability to bring that mind back to the present moment.

No judgment.

No fixing something.

Only choosing to bring the mind back to the present moment.

To be here,

Now.

My friend,

This is a practice.

As you do this over and over again,

It becomes easier.

And it's not about perfection.

You will never,

Ever get to the point where you don't have to redirect.

Take a deep breath in through your nose.

Exhale,

Open your mouth and let something go.

Gently blink the eyes open.

Welcome back.

Reviews

I really enjoyed this meditation without music. I usually listen to ones that have sound, but this felt so grounding, just sitting in silence and following your guidance without anything else. It was really beautiful. Thanks, Lynn!