Mindfulness Meditation: Notice What Is Here

A simple mindfulness meditation to notice what is here. You start with the sounds in the room, settle into the breath, and practice the one skill mindfulness asks for: when a thought pulls you away, you name it as thinking and come back. Warm chamber music and wide pauses. About three and a half minutes, for beginners and for anyone starting again.

Transcript

Right now, There are sounds in the room you have not noticed yet. Listen for them. Something far away. Something close. Quiet between them. Let your body settle where it is. Feel what holds you up. The chair. The floor. Mindfulness is only this. Noticing what is here. As it is, Without trying to fix it. Now bring your attention to the breath. Wherever you feel it most clearly. The air coming in. The small paws. The air going out Stay with a few breaths like this. Nothing to do. Just this one. And then the next. Soon, A thought will pull you somewhere else. Plan. A memory. A worry. When you notice it. Say one word inside. Thinking. Then come back to the breath. Thinking. Back to the breath. It happens again and again. And that is the practice. Widen your attention to the whole body. The weight of it. The warmth of your hands. Sounds. Thoughts. All of it can be here at once. Nothing needs to be different for you to be here. In a moment. Go back to your day. Take one thing with you. The next ordinary moment is another chance to notice. Cup in your hand. A step. A breath. Namaste.

Reviews

Thank you. I loved this. I bookmarked it to return to again.