To begin this meditation practice period,
Sit in a straight back chair with your feet flat on the floor.
Your posture should be upright and dignified,
But not overly stiff or tense.
Rest but not so relaxed that you fall asleep.
As you practice,
You'll find the posture that works best for you.
Your hands can rest gently on your lap wherever they comfortably fall.
And if it's comfortable,
Gently closing your eyes.
If you'd prefer to keep your eyes open,
Keep them softly focused on the floor in front of you,
Not looking around.
And now,
Bringing your attention to the experience of sitting here,
Noticing your posture and the sensations of sitting.
Perhaps noticing the sensations of contact of your feet against the floor,
Of your buttocks against the chair,
Of your hands on your lap or your thighs or each other.
Moving your attention gently through your body,
Releasing and relaxing whatever tension you may find in your face,
In your neck and shoulders,
In your arms and hands,
In your chest and upper back,
In your belly,
Your hips,
In your buttocks,
In your legs and feet.
Relaxing whatever is possible in this moment and allowing the rest to be as it is.
And now,
Turning your attention to the experience of breathing,
You may notice sensations at your nose,
A stream of air entering and leaving your nostrils or at your mouth if your mouth is open,
At the back of your throat or in the chest area,
The sense of rising and falling with each in-breath and each out-breath.
Or you may notice the breath in your belly,
The gentle rise and fall of each breath as it enters and leaves your body.
Not having to change the breath in any way,
Not looking for any special breath,
Allowing the breath to be as it is and simply observing and experiencing it from moment to moment.
Now choosing the area of your body where the sensations of breathing are the easiest to feel.
And for the rest of this sitting,
Focusing your attention on your breath in this part of your body.
Nah.
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And whenever you notice that your mind has wandered off to thinking or noticing a body sensation or to a sound or to experiencing an emotion,
Using that moment of noticing as the moment to pay attention to.
Just seeing what's there.
There's no need to beat yourself up or give yourself a hard time.
It's the habit of our minds to wander.
So simply come back to the sensations of breathing,
To the breath that is happening right now,
Whether it's an in-breath or an out-breath.
Observing,
Moving up close to your breathing,
Resting your attention on the breath in this moment.
Breathing in with the in-breath,
Breathing out with the out-breath,
One breath following the next.
Feeling the movement of the breath in your body.
Sense of breathing anchoring your attention to this moment.
When you'reamed commissioner,
Halle Svensson,
Please call me.
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Thank you.
Knowing that you can always use awareness of your breath to refocus your attention,
To return to the present.
Whenever you notice that your attention is drifted,
Whenever you become distracted,
Preoccupied,
Or restless,
Placing your attention on your breath can be a powerful connection to the present moment and to this state of awake stillness.
Silence Locked out Being spent time in your777 And as we close this meditation practice period,
Just taking a moment now to acknowledge the effort you've put in to working with your mind and taking the time to nourish yourself in this way.
