We begin this practice by finding a comfortable,
Relaxed position.
Seated on a chair or on the floor,
Wherever you're comfortable.
Your back upright but not stiff.
Hands resting wherever they're comfortable.
Relaxing your face,
Your jaw,
Tongue on the top,
On the roof of the mouth.
You can notice your body,
The shape,
Weight,
The touch.
Let yourself relax.
Become curious about your body seated here.
The sensations of your body,
The touch,
The connection with the floor,
The seat supporting you.
Relax any areas of tightness or tension if possible.
Taking a breath into your seat.
Softening and just noticing your whole body seated here.
Ready for the practice.
Now begin to tune into your breath.
The breath in your body.
Feeling it coming and going.
No need to do anything to your breath.
Just entering your body and leaving it.
Notice where you feel your breath in your body.
It might be the rising and falling of the belly,
The air entering the nostrils,
The sensations of the breath in your face.
See if you can feel these sensations one breath at a time.
Getting curious and paying attention to your breath in your body,
If possible.
One breath at a time.
Exploring when does one breath begin?
When does one breath end?
Exploring the space between the breaths.
Now as you do this,
You might notice your mind wandering,
Thinking of other things.
This happens,
It's not a problem.
It's very normal,
In fact.
It's what our mind is supposed to do.
And you can say thinking or wandering in your head softly.
And then gently redirect your attention right back to the breathing.
And if you don't want to use the breath as a place,
An anchor,
So-called anchor to rest your attention,
You can always use an ambient sound or a body sensation.
We'll stay with this for some time in silence,
Just a short time.
Noticing our breath or a sound from time to time getting lost in thought.
Hopping on a train of thought.
Then noticing that we're lost and returning to our breath.
See if you can be really kind to yourself in this process.
Now once again,
You can notice your body,
Your whole body seated here.
Maintaining the mindfulness.
Let yourself relax even more deeply.
Might even notice some benefits of this practice of paying attention to your present moment experience with a sense of openness and curiosity.
And the willingness to be with this experience.
And then offer yourself some appreciation for doing this practice today.
Whatever that means to you.
Finding a sense of ease and well-being for yourself in this day.
Finding a sense of ease and well-being for yourself in this day.
