Settling into a comfortable position.
The back upright,
Shoulders relaxed,
Chin slightly tilted down and if you are comfortable gently closing the eyes or lowering and softening the gaze.
The starter point for practising mindful awareness is to simply observe the breath.
So lets start by taking a few deep breaths,
Letting the lungs first expel the air that's there before letting them fill again automatically.
Noticing how the belly draws in and the abdomen,
Chest and upper body lifts up as the air fills.
And then allowing the collapse with the out breath,
The softening of the body.
Settling into your position.
Allowing the breath to take up its own natural rhythm,
Not interfering with it in any way.
Breathing naturally and slowly and allowing your attention to rest gently on the breath.
Noticing where in the body the sensation of breath first arises,
Maybe the rising and falling of the chest or the in and out movement of the abdomen or belly.
Once you've found the place that you feel the breath the most,
Let your attention rest there lightly.
Noticing that the breath comes in,
There's a pause and then the breath goes out,
Maybe noting the up and down movement.
By noting things we acknowledge them without making any judgement about them.
The breath is mindful meditation's primary source of attention.
The place where we return our attention to when it's wandered away with thoughts,
Feelings or sensations that arise quite naturally.
Each thought,
Feeling,
Sound or sensation has a place in the moment so allow it,
Be with it,
Investigate it if you choose.
But then gently with no judgement return your attention to your chosen area of feeling and the breath coming in and out of the body.
These processes,
Just to be with whatever is happening,
To observe or note or to investigate and let go before returning your attention to the breath are the foundation of mindfulness meditation.
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