Aloha.
My name is Kate Bellafiore.
Welcome to Introduction to Mindfulness.
This meditation is the basis of mindfulness,
Awareness of the breath.
As Jack Kornfield says,
Your body is always breathing,
And this ever-changing breath connects you with the exhaling and inhaling of trees and the wild and cool winds that sweep across the land.
We breathe together with all that lives.
Allow yourself to sit in a position that is alert and relaxed,
Establishing a simple sense of presence.
Let your body settle and your mind be at ease as best you can.
Notice the state of your body and bring a kind attention to it.
Now bring your attention to your breathing.
Take two deep cleansing breaths and feel your breath fill your body with ease and relaxation.
Now let your breath return to its natural rhythm without trying to control or judge it.
Notice where in your body you can feel the breath most easily.
Nostrils,
Back of the throat,
Upper lip,
The belly rising and falling,
Or the whole body.
Rest your kind attention there.
If it's difficult to feel,
You might try putting the palm of your hand on your belly to feel it rising and falling with the breath.
Now let yourself feel the next three breaths in and out,
And let the mind calm and the body relax.
Continue with this relaxed and calming breathing,
And each time you notice your attention has wandered,
Notice that you are no longer lost in thought,
Good job,
And gently return the attention to the breath.
Just begin again.
This breath right now.
Letting go of judgment and frustration.
Come back whenever the mind has wandered.
As you feel each breath,
Feel how it can calm and relax you as you naturally inhale and exhale.
Now see if you can sense four,
Five,
Or even six breaths in a row while relaxing with kind mindfulness.
And don't worry if you get lost after just one or two breaths.
Just begin again.
Stay with the breath or return to it gently.
Awareness of the breath is the art of steady focus and attention.
Practice this simple mindfulness of breathing as you go about the rest of your day.
