Namaste.
Today a short mindfulness practice.
So in mindfulness we would like to have the focus on one single thing.
So let's try today to keep the focus on our breath.
So every time we get distracted of our breath,
We try to come back with the focus again on the breath.
So before we start,
Just come to a comfortable seated meditation posture or laying down.
Just make yourself comfortable and start closing your eyes.
Arriving at the place where you are,
Where you are meditating today.
And practicing with concentration,
With mindfulness and with meditation.
Just gently start to soften your body.
Being aware of your surroundings,
Being aware of yourself.
And bring your full focus and attention at today's practice.
And then from there let's get started.
Just bringing your focus towards your breathing.
And try to keep your focus at your breath,
Like nothing else in the world exists right now.
Except of your breath.
Just be fully aware of your breathing.
To make it more specific,
Maybe choose a part.
Maybe observing your belly moving while you breathe in and out.
And fully keep the focus there.
Or maybe fully observing the breath flowing in through your nose or through your mouth and flowing out.
And fully keep your focus there.
Choose what works for you.
And keep your fully focus,
Your full attention at this part of your breath.
And just observing your breath.
Keeping your focus at your breathing.
You might already experience that you're distracted.
Don't be mad at yourself,
It's very normal.
It's very human to get distracted.
We're just practicing.
So see every time when you get distracted.
Be thankful for your distraction.
And with a smile and a gentle way,
Come back with your focus at your breathing.
And remember we're just practicing.
So just gently bring the focus back towards your breathing.
And continue with observing your breath.
Keeping your focus at your breath.
Practicing our concentration.
Practicing our mindfulness.
Before we can reach stages of deeper meditation,
The mind needs to become stronger and focused.
Just keep on focusing on the breath.
And again if you get distracted,
Gently come back.
It doesn't matter,
Maybe you get distracted five times in one breath.
Just gently come back.
It all starts with awareness.
And from there we can start making changes.
Just keeping the awareness with your breath.
At this moment.
Just observing your breath.
And also try to not judge your breathing.
As we lose the focus and start going in our head.
Just observing the breathing.
In a natural way,
Keeping the focus at the breath.
Fully attention.
Observing without judging.
Just keeping the concentration at the breath.
And again remember when you get distracted,
Thank yourself for the awareness of your distraction.
And gently come back.
In a kind way.
To practice your concentration.
And your mindfulness.
Just gently keeping the focus with the breathing.
Just your breath.
Like nothing else exists right now.
Just your breath.
Just observing your breathing.
And let's do this for about one more minute.
Keeping the concentration with the breath.
Fully mindful with the breath.
Fully aware of your breathing.
Fully focused on your breathing.
And then from there gently let go.
With the focus,
The mindfulness on the breath.
And for one short moment before we end today's short practice.
Let's bring the focus to our heart.
Connecting with your heart.
The loving energy in your heart.
And thank yourself.
Thank yourself for this short practice of mindfulness,
Of concentration.
And from there gently start opening your eyes.
Making some movements.
Get yourself out of today's practice.
Namaste.
Thank you.
