A Short Experiment

New to mindfulness meditation? Start to experience what this practice has to offer with this very short mindfulness 'experiment'. Perhaps do it a couple of times, reflecting after each goes with your key insights and observations.

Transcript

Take a moment to adjust your position,

Get your body settled and when you are ready let your eyes close gently.

Pay attention to the field of darkness in front of your eyes,

Slightly up at the level of the eyebrows.

Then pay attention to the sounds outside the room,

The sounds inside the room.

Just listening without judgment or attachment,

Just let the sounds come and go.

Notice the feeling of the natural effortless breathing,

Notice the movement of the chest and the belly,

The sensation of the air touching the nostrils,

The subtle sound of the breathing,

The slight pause between inhalation and exhalation and between exhalation and inhalation.

If thinking dominates your attention at any stage,

Simply shift your attention back to the sounds and the breathing.

Do not fight the thoughts,

No thought is a problem,

No thought is important,

Just let the thoughts be less important as you make each breath more important.