Welcome to the session.
Today we are going to be practicing mindfulness meditation.
In this mindfulness practice,
We will be using the sensations of the breath,
Entering and leaving the nose as the point of focus.
However,
If you prefer,
You could substitute a visual stimulus,
Sound or physical sensation in place of the breath.
This practice is best performed in a strong seated posture,
With legs crossed,
Eyes closed and hands gently rested in our laps.
Alternatively,
You can choose to meditate in any position,
Provided that it is both pain-free and one that won't cause excess drowsiness.
Remember,
Mindfulness is the act of purposely paying non-judgmental attention to the present moment.
As we sit,
We will be focusing on the physical sensations entering and leaving the nose.
All thoughts,
Feelings,
Memories or physical phenomena are considered distractions.
When we realize we've become distracted,
We will acknowledge the distraction and then gently return our focus back to the sensations coming from our nose.
So I invite you to take a seat,
Close your eyes and begin the practice.
As you settle in,
Gently draw your attention to the breath entering and leaving the nose.
Really attune yourself to the minutiae of the sensations coming from your nose.
Thank you.
If at any stage you find yourself caught thinking,
Gently acknowledge the thought and return your focus back to the sensations of the breath entering and leaving the nose.
Thank you.
Remember that mindfulness meditation is the act of noticing our mind's distractions.
So if my voice causes you to notice that you were distracted,
Don't get down on yourself.
Instead,
Realize that the act of noticing is the practice.
You're doing it right.
Thank you.
One way to maintain your attention on the breath is to label it.
For example,
As you're breathing in,
You could internally say to yourself,
In,
In,
In.
And as the breath is going out,
You say to yourself,
Out,
Out,
Out.
Alternatively,
You could count each breath.
As you breathe,
You label it one,
And then the next breath two,
And three,
And so on.
When you get to ten,
Start the count again.
We don't want to have the act of counting overtake the mindfulness focus of the breath.
Thank you.
Thank you.
Thank you.
Remember,
Our goal is to return our focus back to the sensations of the breath entering and leaving the nose.
Thank you.
Thank you.
In the last minute,
Redouble your focus and draw your attention to your breath as if it was the first breath you've ever taken.
Thank you.
Great work.
So as we come to a close to the session,
I just want to remind you that the more you practice mindfulness in whatever it's formed,
The easier it gets and the more benefits you will get from the practice.
So you can choose to continue focusing on the breath for as long as you like,
Or you can finish the session now.
And if you do choose to finish the session now,
As you get up from the mat,
Do it mindfully.
Our goal is to bring the benefits off the mat and into our everyday life.
I look forward to meditating with you again.
