The way we use our attention has a lot to do with how we cope with stress and challenging situations like cancer.
When our attention is caught on something we don't like,
Our body reacts with a stress response.
This creates tension.
By learning to notice what we're focusing on and where our attention is,
We're then able to redirect it to something more neutral and calming.
This is a very useful skill in dealing with stress and discomfort.
The meditation that you'll be practicing here develops this skill by bringing attention to the breath.
Our breath is always with us.
It's a link between minds and body.
By bringing attention to the sensations of breathing,
Which are usually neutral,
We learn how to steady the mind.
In steadying the mind,
The body follows suit,
And the opposite is also true.
As the body calms and you're sitting in a stable and comfortable position,
The minds can become more settled.
And that helps us be more accepting and less judging of whatever is happening.
So settling in so that you're comfortable and supported,
If you're in a chair having both feet flat on the floor,
Lower body stable and grounded,
Spine erect,
Upper body rising up so your chin is level with the ground,
Shoulders relaxed,
Hands on your lap are folded together.
Just take a moment and allow yourself to know what it feels like to be here,
Letting go of everything but this moment,
This breath,
This body.
If you're on a cushion or on the floor,
You can see that your lower body is stable.
Your buttocks slightly elevated,
Pelvis tilted a bit forward,
Head and neck balanced.
So you're sitting with dignity.
And if you like,
You can close your eyes or look down with a soft gaze at a spot a few feet in front of you.
And then noticing the way the breath is moving the body and settling into breath as you sense the body,
Your body being breathed.
There's no particular way to breathe.
Just noticing that you are breathing and letting yourself experience the fullness of each breath.
The in breath,
The out breath,
Pauses between breaths.
And noticing where the breath is most alive for you and letting your attention rest here.
Maybe you'll notice breath moving in and out through the nostrils.
Maybe you'll feel it in the belly.
Noticing,
Experiencing,
Allowing.
If you like,
You can put your hands on your belly.
Noticing that with the in breath,
The belly rises and expands a little like a balloon inflating.
And notice what happens with the out breath as the balloon in your mind deflates and you feel the movement of the abdomen rising and falling with each breath.
Slowly letting yourself be present to breath,
To the rhythm of breathing and settling in more fully into this moment.
Noticing in breath itself,
Using breath to help create that sense of continuity and change.
As you notice the in breath,
As you feel the out breath is one exactly like the other.
At some point your focus of attention will move.
It may move to the past or to the future,
Planning or worrying,
Anticipating or regretting.
Maybe not,
Maybe yes.
Slowly observe it and gently but firmly escort your attention back to the breath itself.
Feeling breath,
Being in this moment with it,
Allowing the breath to be an anchor.
An anchor to the now.
Being curious and open to your experience as it unfolds,
Breath by breath,
Moment by moment and using this awareness to assist you in self love,
Self care and a non judging,
Curious way of being that's open to the mysteries that are here.
Letting yourself feel each breath,
Experiencing it in the body as it comes,
As it goes.
Letting go of everything but your attention.
Letting go of everything but your attention to the movement your breath makes in the body.
Letting yourself be breathed and allowing healing energy to come.
Having worries or fears to go.
Knowing breath as it moves in and out and giving permission to yourself for kindness and compassion,
Gentleness and caring right now.
Notice this breath,
This moment.
It's normal for your attention to wander.
It's normal to have strong feelings or be lost in thought.
But the moment that you notice this,
It's remembering to return to breath itself.
Right now,
Are you on an inhale or an exhale?
Noting,
Allowing,
Letting be,
Cultivating kindness and acceptance breath by breath.
Noting when you lose your balance and get caught in some strong current of emotion or thoughts or sensation.
You can send your breath into any sensation that's experienced as difficult or painful.
Letting yourself soften into it and noticing how that changes the sensation itself.
Breath coming,
Breath going and you are here.
Breath coming,
Breath going and you are here.
Each in-breath bringing with it revitalization.
Each out-breath releasing toxins.
Automatically oxygen enters as you breathe in.
Automatically the body is cleansed as you breathe out.
Trusting what is,
Letting be,
Using breath to help you to be your friend.
Softening into any sensation,
Working with it and then releasing when you can and letting breath return as you remain focused.
Letting breath be that support.
The in-breath can help remember calm.
You might even say that to yourself with each in-breath if it's helpful.
So breathing in,
You're cultivating a steady attention and calmness and equanimity and balance.
In-breathing out,
Permission to release,
Let go of anything that isn't useful to you right now.
Letting breath caress you,
Support you.
Letting it be like a wave of relaxation coming and entering into each cell of the body,
Bringing with it what you need.
As you drop down deeper and deeper into this moment,
Knowing breath,
Being with what is and meeting it with kindness.
Letting it be like a wave of relaxation coming and entering into each cell of the body,
Letting your attention reside with breath.
Letting your attention reside with breath.
Thoughts will come,
Thoughts will go.
Breath and be like clouds moving through a vast,
Clear sky.
And come home again,
Settling more and more.
In-breath,
Out-breath.
Letting it be an anchor to this moment,
Helping yourself connect to the sources of strength and healing within you.
Just saying that if you are resisting what is,
Contraction occurs,
But not judging it,
Just noting it.
In the next breath,
Here you are,
Letting be.
New breath,
New opportunity.
How wonderful.
You can bring attention to your breath not only here,
Right now,
But at any time during the day.
Any time you notice something that is a challenge,
You can stop,
You can pause and feel the breath.
In that pause,
You're giving yourself an opportunity to have a choice so that you act not automatically from an old pattern or condition,
From habit,
But rather in a new,
Fresh way that gives you greater sense of wellness,
That strengthens your ability to cope.
Here it is now,
This breath,
This moment.
How wonderful.
How awful.
Who knows?
But the breath continues coming and going.
And you're learning how to be free.
You're learning to be here with kindness.
And you're feeling each breath right now.
Right now.
Малень And when you hear the sounds of the bells,
Allow yourself to receive it and be present to its presence throughout.
