Welcome to this 10 minute sitting mindfulness practice.
This is a sitting meditation.
So please assume a posture with your back straight but not stiff.
A posture that implies awareness and focus.
You can practice with the eyes open or with the eyes closed.
If you are closing your eyes,
Make sure that your posture implies that you are not sleeping.
So even though your eyes may be closed,
Your posture is a posture of wakefulness and alertness.
And we start by simply paying attention to the fact that we are breathing.
So as we breathe in,
We are aware.
As we breathe out,
We are aware.
There is no need to change anything about the breath.
Simply allowing the body to breathe the way it wants to breathe.
The only thing you need to do is to observe,
Noting the rise and fall of each breath.
Sooner or later,
You may find that your mind is distracted and you have forgotten about observing the breath.
When you realize this,
Patiently and persistently,
Kindly and gently bring your mind back to the breath.
Becoming distracted is completely normal and is not a failure.
Bring the mind back again and again,
Every time you notice a distraction,
As many times as it takes.
This is the practice.
As you breathe in,
You know that you are breathing in.
As you breathe out,
You know that you are breathing out.
If there is a pause between the in-breath and the out-breath,
You are aware.
If there is a pause between the out-breath and the in-breath,
You are aware.
Like sitting on a seashore and watching the waves go by,
Here is a wave rising,
Rising and falling.
Here is another wave rising,
Rising and falling.
Just so,
You observe each breath.
Here is a breath rising,
Rising and falling.
Here is another breath rising,
Rising and falling.
Try to approach each breath with a sense of curiosity.
How will this breath feel like?
Remember,
Each breath is unique.
So,
As best you can,
Try to follow each breath for its entire duration and bring the mind back whenever you find that you have become distracted,
Kindly and gently,
Patiently and persistently,
Time and time again.
So as best you can,
Try to follow each breath for its entire duration and bring the mind back whenever you find that you have become distracted,
Kindly and gently,
Patiently and persistently,
Time and time again.
This is the practice.
When we watch the breath,
We do so with equanimity and non-judgmental observation.
So every breath is good.
Follow each breath and do so in silence for the next few minutes.
The ten-minute practice has come to an end.
You may wish to congratulate yourself for taking the time and investing in your health and well-being.
