Welcome to meditation number one for mindful growth.
This is a 10 minute basic breathing meditation.
This is a great meditation anytime to settle the mind and body and get yourself re-centered.
To get started make sure you're in a comfortable meditation posture,
Straight back,
Your eyes gently closed,
Hands resting in your lap with thumbs touching.
Start to settle your mind,
Take a few deep breaths in and out.
Feeling like you're relaxing into your chair or cushion.
Trying to let go of all the busyness of your life.
And get centered into the present moment.
Now we'll begin the basic breathing meditation.
Simply bring your mental awareness to the feeling of your breath.
Placing your attention on the sensation as it enters and leaves your body.
Not trying to control it in any way.
Simply observing it.
If you find your mind being pulled away by distractions,
Simply notice,
Let go and return your attention to the sensation of your breath.
It's normal to you have to do this many times during a meditation.
Continuing to follow the breath as it enters your nose,
Descends to your lungs.
And then leaves your body again through your nose.
Trying to allow your full mental attention to absorb into the sensation.
Just outlook on the potential of the situation.
You may start to notice some of the more subtle signs of your breathing,
Such as the rise and fall of your shoulders,
Or the expansion and contraction of your abdomen.
You may start to notice some of the more subtle signs of your breathing,
Such as the rise and fall of your shoulders,
Or the expansion and contraction of your abdomen.
Using our awareness on this complete experience of breathing.
To avoid controlling the breath unnaturally.
We can feel like we are being breathed.
We breathe without any effort on our part.
We can simply feel like we are observing this process.
Now for the final minute.
Trying to remain perfectly centered with our attention on our breath.
Trying to focus and fully focus on the breath.
And now you can gradually relax your attention and arise from your meditation.
And try to take note of how you feel physically and mentally different than 10 minutes ago.
And that concludes meditation number one for mindful growth.
Thank you.
