Clearly Knowing Meditation (Simple Mindfulness Meditation)

Guided instruction. Sitting comfortably: being Grounded, Uplifted, with a Strongback but not stiff & Open heart. Bring awareness to breathing with three labelings: (1) As you breathe in, you say to yourself, "Breathing in, I know that I'm breathing in", (2) As you breathe out, say, "Breathing out, I know that I'm breathing out" & (3) Whenever you notice that the mind is distracted, simply acknowledge it & label it as "Thinking" & bring the mind back to breathing without any judgments.

Transcript

Sitting on a meditation cushion or on a chair so if you are sitting on a chair legs uncrossed and the soles of the feet nicely grounded so taking a good dignified posture allowing the earth fully supporting you the back is straight but comfortable not stiff or tensed up and then placing the hand gently rest on the thighs the head is straight and perhaps the chin slightly tucked in to allow the head to rest comfortably lowering the gaze to avoid external distractions or allowing the eyes to close if that is comfortable now feeling the body sitting here taking a moment to see if there is any tension in any part of the body stomach shoulders jaws if so gently releasing it now gathering attention and feeling the sensation of the natural breathing not changing it or controlling it in any way gently staying and being with the breathing using it as an anchor to stay in the present moment being here now as you breathe in say in your mind breathing in as you breathe out say in your mind breathing out so breathing in breathing out the mind naturally tends to wander when this happens it's not a mistake nothing has gone wrong when you notice that the mind is distracted away from the breathing just simply acknowledge it label it as thinking and gently bring your attention back to the breathing without any judgment breathing in breathing out you the mind is distracted in thoughts daydreaming worries fantasies simply acknowledge it label it thinking and gently bring the attention back to the breathing without any judgment again and again and again you you