Welcome to the meditation session.
Take a long slow breath in through the nose and out through the mouth.
I would like you to gently close your eyes and just feel how your body feels.
Do you notice any tension,
Any pressure,
Any heat or cold?
What can you hear right now?
Can you hear traffic outside?
Or the sounds of nature?
Or the sounds of people talking?
What can you see?
What colours are there?
What shapes?
How bright is it?
Now I want you to close your eyes and look at your visual field.
Notice that it's not complete darkness.
Notice the shimmering starlight quality of your closed eye's visual field.
Is there movement or is it stationary?
Now I want you to draw your attention to the sensations of your breath entering and leaving the nose.
Don't alter the flow of your breath.
Just observe it.
If you're having a long breath,
Notice that you're having a long breath.
If you're having a short breath,
Notice that you're having a short breath.
If your mind wanders,
Gently return it back to the sensations of the breath entering and leaving your nose.
Now I want you to close your eyes and look at your visual field.
Notice the shimmering starlight quality of your closed eye's visual field.
Notice the shimmering starlight quality of your closed eye's visual field.
Your meditation time is not a time to plan.
It's not a time to fall into anxiety or rumination or contemplation.
It's merely a time to sit and observe.
You're not actually doing anything.
Just watching the breath.
Just noticing thoughts come and go.
Not trying to hold onto them,
Not trying to manipulate them.
Just an observation.
The same way you apply your mindful awareness to the breath,
You can also apply it to any object.
To moods,
To emotions,
To interactions,
To discussions,
To your drive to and from work,
To your children,
To the food you're eating.
Be in the moment and observe what is happening,
As it is for what it is.
In the last minute of the session,
I want you to return your focus back to your breath,
Entering and leaving the nose.
Re-double your efforts and imagine that each breath is the first breath you've ever witnessed.
Great work.
Now as you get up from this session,
Try and bring some mindfulness into your day.
Take the benefits,
Take the focus,
Take the mindfulness off the mat and into your daily life.
Because really,
That's the point.
