Learn Mindfulness Day 1: The Basics

This gentle beginner meditation focuses on using the breath to center into the present moment. It helps to approach these meditations with curiosity, non-striving, and a smile where you can. Don't worry about whether you're doing it right or not. There is no right or wrong with meditation, whatever you experience. Andy

Transcript

Get yourself nice and upright,

If that's comfortable,

With a straight back,

But not stiff.

Allow your shoulders to loosen.

Have your feet flat on the floor and you can put your hands on your lap,

All together.

And take a deep breath in.

Breathing out.

And gently close your eyes.

Now shift your attention to the air coming in and out of your nose.

Sense in the air as it enters and leaves your nostrils.

And really pinpoint exactly where that air enters and leaves your nose.

And allow your attention to rest there for a few moments.

And sooner or later,

Usually sooner,

You might find that your mind has wandered off into thinking.

This is completely normal,

It's what our minds like to do.

So when you notice that happens,

Gently but firmly bring your attention back to your breathing.

Back to this breath.

And back to this moment.

And each and every time,

Your mind goes for a wander.

Just notice that's happened and then gently return to your breathing.

And you might also notice the short pause between your in-breath and your out-breath.

And your out-breath and your in-breath.

See if you can sense those little spaces between breaths.

Now take a deep breath in.

Breathing out.

And gently open your eyes as we end this meditation.

Reviews

I’ve been feeling the need to go back to a beginner’s mind lately and this was perfect. Thanks Andy 🙏🏻

Dear Andy, I do love this one. Two lessons for me are mind drifting is OK and to appreciate my breath. Thank you.
💕🙏🕊