This is a guided 10 minute sitting meditation.
You may find it comfortable to sit on the floor if you do.
Please use a cushion or folded up pillow so that your hips are raised maybe 5 or 6 inches from the floor.
You'll find it more comfortable for your knees and your legs as you cross them.
If you choose to sit in a chair,
Likewise find a comfortable way to let your feet rest on the floor so that you're more comfortable for the sitting practice.
And as you settle in,
Begin to just notice the points of contact your body's making with the floor or the cushion in the chair,
Whatever support you've chosen to sit on.
Starting with your feet,
Noticing your legs,
Your knees,
And your seat on the cushion or chair.
And how is your back feeling?
Do you need to rest it against a wall or the back of the chair where you find being self-supporting?
And allowing your hands to rest comfortably in your lap or resting on your knees or thighs.
And then beginning to narrow your focus on the breath.
It may be helpful to place a hand on your belly and bring your awareness to the rise and fall of the belly as you breathe in and as you breathe out.
As we practice meditation,
It's very normal for our minds to wander.
And what seems to help is to have a physical sensation as an anchor to come back to and to focus on.
And since the breath is always there and always with us,
It seems like a very natural thing to focus on.
So using the breath as your anchor today,
Just notice the physical sensations of your breath as you breathe in and as you breathe out.
And each time that you find your mind wandering,
You can just come back to this wonderful breath that's always there for you.
SoundsAwesome?
Yes!
Sometimes,
Distractions come in the form of physical sensation such as an itch or maybe a little discomfort or a sore muscle.
As these things come up,
Try to approach them objectively and as though you're an outside observer.
Do your best not to judge as painful or annoying but just to notice what's there and before automatically reacting by scratching that itch or moving that toe or that foot,
Readjusting your body.
Before doing any of that,
Try to,
As best you can,
Notice the quality of the distraction and see if it just passes the way our thoughts sometimes drift in and drift out.
Of course,
If something is really uncomfortable or very distracting,
Just do what you need to do to come back to your focused awareness on the breath and the moment.
For silence,
Please.
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