This is a short guided meditation to fit in your busy schedule.
We will practice letting go of distracting thoughts by favoring an anchor.
Here,
We will use breath as an anchor.
Breath is the bridge between the body and mind.
Breath is the simplest and most used anchor,
Also taught by the Buddha.
Breath is real and bringing our attention to it brings us to the now.
You can sit or lie down for this practice.
Keep your back erect but not stressed.
Gently close your eyes.
Let us start with a few belly breaths to reduce the thoughts arising in the mind.
Make sure your belly goes up when you breath in and goes in when you breath out.
Focus on the belly as you breath.
Breath in,
Belly out,
Breath out,
Belly in.
Let us repeat this a few times.
Breath in.
Breath in.
Now that your mind has calmed down and distractions have subsided,
We will move into the meditation.
Bring your attention to the breath.
Just breathe normally.
Watch your breath when it enters the nostrils and comes out.
Is it warm or cold?
Observe the gap between the in and out breath closely.
Observe the sensations it creates below the nostrils above the upper lip.
We are using the breath as an anchor in this technique.
If your attention wanders into other thoughts,
Get it back to the breath whenever you become aware that you have wandered.
We are trying to gently favor the breath.
We don't want to judge ourselves or the thoughts that distracted us.
If your attention does not wander,
Continue to watch the breath and the sensations it creates with more awareness.
Keep your awareness of the breath.
You may zone out or move into the gap between the breath and thoughts sometime during the practice.
As soon as you realize you are in the zone,
Bring the attention back to the anchor.
Keep the awareness of your breath.
Watch the warm breath in and out and the sensation it creates above the upper lip.
If your attention wanders into other thoughts,
Get it back to the breath whenever you realize this.
No need to judge the thoughts or the drifting away.
We are practicing letting go of thoughts and coming back to the anchor.
Continue to watch and stay with the breath.
Thanks for meditating with me.
