This is a meditation designed to help you slow down,
Release stress,
And discover the present moment.
We're going to practice noticing the breath,
And when we get distracted,
Refocusing back to the breath without judgment.
This is gracious redundancy,
A posture for accepting refocusing as natural and a part of meditation.
Begin by breathing naturally.
Gently noticing the rhythm,
Tempo,
And temperature of your breath.
If you are feeling the past or the future,
Practice bringing your attention and awareness back to the center of things by feeling the force of gravity that grounds you.
Experience the downward pull that anchors and stabilizes your thoughts.
The present moment is a practice that deepens with time.
When we approach this practice with gracious redundancy,
We return to the breath over and over again without judgment and with acceptance.
As you hear my voice,
Breathe with a posture of relaxed alertness.
When you feel a distraction,
Relax through it by refocusing on to the breath.
Continue to practice finding presence through gracious redundancy by returning to the breath.
Gracious redundancy is an affirmation that allows things to be imperfect.
Instead of judging wandering thoughts,
We welcome them into our field of awareness as we gently return to the rhythm of our breathing,
Over and over again in a way that gives grace to the redundancy of continuous refocusing.
What you experience as real is created by your attention.
Right now,
Your attention is focusing and refocusing on to and off of the breath.
This is a meaningful practice for mindfulness.
Gently take a few deep breaths to relax out of the meditation experience and when you feel comfortable returning back to your day.
