Sitting comfortably,
Rest your hands and either close your eyes or soften your gaze.
In this meditation we're going to use a technique called noting.
Noting is a way of naming what you're experiencing right now.
Starting the practice by tuning into your breath.
This will be our object of attention in this meditation,
Our focal point.
So becoming aware that it's here.
Bringing your breath to the foreground of your attention.
Perhaps taking a few deep breaths so you can really feel it in your body.
Allowing your breath to return to normal now.
And maintaining your focus on it by noting it.
So with each breath in,
Noting silently in your head,
Breathing in.
And each breath out,
Noting silently in your head,
Breathing out.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Spending a few moments in this way.
Breathing in,
Knowing you're breathing in.
And breathing out,
Knowing you're breathing out.
This is what mindfulness is,
Awareness of what you're experiencing right now.
If your mind wonders that's no problem,
Gently bringing your attention back to noting you're breathing in and out again.
Strengthening your awareness of what you're experiencing each time you note your breath in and out.
Next time you notice your mind wondering,
Beginning to note this as well.
The experience of waking up from autopilot.
Silently naming the experience,
Waking up.
Before returning to noting your breath.
Breathing in,
Breathing out.
Each time you wake up from mind wondering,
Noting it,
Waking up and gently returning to breathing in,
Breathing out.
Noting like this enables you to fully acknowledge mind wondering and fully acknowledge the fact you're doing exactly what you're supposed to be doing.
Noticing mind wondering,
Waking up from it.
Returning to the experience of breathing each time you wake up from autopilot.
Breathing in,
Breathing out.
Breathing in and knowing you're breathing in.
Breathing out and knowing you're breathing out.
Waking up and knowing you're waking up.
Returning to your breathing each time you wake up from autopilot.
Breathing in,
Breathing out.
Breathing out,
Breathing out.
Breathing out,
Breathing out.
Letting go of noting now and finishing the practice with a few more deep breaths.
With each breath in,
Sucking in anything that felt good about the practice today.
And with each breath out,
Seeing if it's possible to release or let go a little.
So breathing in anything that felt good.
Letting go,
Letting go,
Letting go as you breathe out.
Breathing in,
Taking in your reward.
Releasing,
Relaxing,
Letting go as you breathe out.
Taking a few more deep breaths in this way.
Allowing your breath to return to normal once again.
And when you're ready,
Open your eyes or refocusing your gaze.
