This mindfulness practice is your breathing anchor practice where you root your awareness into the present moment like an anchor holds that ship to one place.
This will help you to dissolve anxiety,
Decrease stress and allow the body to heal in a relaxed peaceful state.
So to begin adopt as comfortable a position as possible.
It's often best to be sitting but you can do it in any posture,
Standing,
Lying,
Sitting or even walking.
My guidance will assume you're sitting but adapt my instructions to whatever posture you have chosen.
Sitting with your back upright get relaxed with your spine following its natural curves.
See if you can establish a position that feels dignified,
Alert and yet relaxed and allow your body to settle,
To rest down into gravity letting it be supported by the floor beneath you and gently close your eyes.
This will help your awareness settle by lessening external distractions.
Gradually allow your awareness to gather around the sensations of the breath in your body.
Where do you feel the breath most strongly?
Be curious about your actual experience,
Letting go of what you think should be happening and being with your experience without judgment.
Now very gently rest your awareness within the whole torso of your body.
Can you feel your belly swelling on the in-breath and subsiding on the out-breath?
Can you feel any movement and sensations with the breath in the sides and the back of your body as well?
Gradually inhabit your body a little more deeply with a sense of kindly curiosity towards whatever you're experiencing as you breathe.
Remember to be accepting of whatever's happening.
See if you can cultivate a precise awareness of the sensations and movement of the breath in your body as they happen,
Moment by moment,
Being careful not to strain.
Allow your awareness to be utterly receptive as it rests upon the natural movement of the breath in your body.
Allow the breath to be saturated with kindness as it rocks and cradles your body,
Soothing away any stress,
Anxiety,
Pain or discomfort you may feel.
Now become aware of any thoughts and emotions.
Remember that mindfulness isn't about having a blank mind,
It's normal to think.
Mindfulness is the training whereby you cultivate awareness of what is actually happening physically,
Mentally and emotionally.
By doing so,
You can gradually change your perspective and how you feel.
Realize how you have more choice in how you relate to life.
Can you focus your attention on your thoughts and your emotions,
Continuing to breathe in and out?
As you develop perspective on your thoughts and emotions,
Can you let them go?
Can you let go of being so caught up in what you were thinking and feeling?
Feel a sense of freedom and in turn inner peace.
Notice how your thoughts are continuously changing from one moment to the next,
Exactly the same way your breath is always changing.
Your thoughts and emotions are not as fixed as solid as you perhaps thought.
Using awareness of the movement and sensations of the breath in your body as an anchor for the mind over and over again.
Follow the breath all the way in and all the way out.
Each time your awareness wanders as it will,
Simply note this and return to the breathing anchor time after time after time,
Moment by moment.
Making sure you're very kind and patient with yourself,
Even if you have to start over again a hundred times,
It's okay,
Be patient,
Be kind.
And remember that each time you notice you've wandered,
It is a magic moment of awareness,
A moment where you've woken up from a distraction,
A moment of choice to bring yourself back to your breath.
Breathing in,
Breathing out,
Calm,
Relaxed.
And now gently bring the breathing anchor practice to a close.
Simply begin to wiggle your fingers and your toes.
And when you are ready,
You can open your eyes.
Ex You ready?
You
