A common thing that people tell me is that they're having difficulty focusing their attention.
They often get distracted by things whether it's an internal thought or a feeling or something happening around them and they end up going off on a tangent with that attention and lose track of the other things they're doing.
One of the other consequences of that is that we feel like we're not connected with the moment.
Say we're with family,
A loved one,
Work colleagues,
Trying to work,
Whatever you might be doing,
A hobby,
Sport,
Once we become distracted it takes us away from the moment.
So by practicing focusing our attention on our breath what we're doing is learning how to strengthen that attention muscle in the brain of course making it easier for us to stay present to be more deliberate with our concentration and with our attention.
So I'll take you through this activity which is mindfulness of breath and we'll see how you feel at the end of it.
Thank you.
Okay so let's begin by finding a comfortable position to sit in.
Let's sit with your back straight with your hands resting on your lap.
We want to be upright and that'll help you stay alert throughout this time.
And to help settle into the space you might like to gently roll your shoulders and neck letting your arms and hands drop,
Noticing how your body feels in this position.
You may like to move around a little bit until you're comfortable and that's okay.
There's nothing else you need to do,
Nowhere else you need to be,
Just here in this moment.
Just here in this moment getting comfortable.
If you need to move during the meditation simply notice you need to move.
Moving slowly and gently and with full awareness of your movement.
Now taking a slow deep breath in and exhaling releasing any tension.
And taking another slow deep breath in and sighing out the day.
Taking a few moments now and gently looking around the room.
Becoming aware of the different colors,
Shapes,
Shadows.
You might notice different surface areas have different textures.
Now if you prefer you can keep your eyes open during this meditation just gently looking in a downward direction and relax your gaze.
Otherwise if you're comfortable to close your eyes when you're ready.
If you've closed your eyes you may begin seeing colors and shapes behind your eyelids.
Simply noticing how they change in intensity,
Brightness or shape.
And if this is not your experience that's okay too.
Simply noticing the absence of shapes or colors.
There's nothing to be changed.
There's nothing to be changed.
Only noticed.
Now with a sense of curiosity noticing the sounds you can hear.
Perhaps off in the distance you can hear bird sounds.
Children playing.
Cars,
Dogs.
Noises outside of the room that you're in.
And drawing your attention closer to you.
Maybe noticing sounds in the room around you.
Maybe the sound of a fan.
Or an air conditioner.
Your own breath or sounds inside your body.
Remembering there's nothing that needs changing.
Just noticing how the sounds come into your awareness.
Then gently drift away.
As you're breathing you may be noticing smells that are around you.
There might be different fragrances.
Someone's perfume or aftershave.
Cooking smells.
The smell of trees or flowers.
And noticing that with the smell there may be a taste in your mouth.
There may not be.
Noticing that your body is actively sensing the environment.
Gently bringing your awareness to how your body feels against the chair.
Or the cushions.
And being a witness to these sensations.
Noticing any points of pressure.
On your feet.
The back of your legs.
Your sit bones.
Back.
Shoulders.
And head.
You may be noticing the gentle touch of your clothes on your skin.
Or your hair as it falls on your face,
Neck or shoulders.
You might be feeling your hands as they rest on your lap or the arm of the chair.
You may be sensing areas of cool or warmth.
Where your body rests against the furniture.
Or your skin is exposed to the air.
You may even be feeling the rise and fall of the clothes as you breathe.
Bringing your awareness to the tip of your nose.
You may be noticing as you breathe in.
The air in your nostrils might be cooler than when you breathe out.
You may even notice a warm sensation across your top lip as you breathe out.
There's no need to change your breathing.
Simply breathe.
You may be noticing your chest and stomach area rising as you breathe in.
And falling as you breathe out.
And you may be becoming aware of thoughts or images that pop into your mind.
Simply notice them without entering into a conversation about them.
You may want to name them worry or judgment.
Then bring your awareness back to your breath.
You can do the same with any emotions or physical sensations that may come up.
Simply be in the moment with gentle curiosity.
And bring your attention back to your breath.
Simply noticing the sensation in your nostrils as you breathe in.
And as you breathe out.
Becoming aware of the continuing changes of temperature in the space as you breathe in.
And as the air exits your body.
Becoming aware of any sensation on the back of your mouth or your throat as you breathe.
Just taking a moment to rest your focus there and simply notice.
There's no need to change the way you're breathing.
Simply breathe.
Following your breath as it enters your body.
Travels down behind your mouth and throat.
And into your lungs.
Observing the falling and rising of your chest.
Noticing how that feels from the inside.
Allowing yourself to rest your focus here and connect with your breath.
Becoming aware of the pattern of your breath.
And perhaps noticing a space where your breath turns.
Or perhaps it's continually flowing.
Allowing yourself a sense of calm that might come with connecting with your breath.
And watching your breath with gentle curiosity.
Becoming aware of the central place where your breath lives.
Simply observing the coming and the going of your breath.
Simply noticing where your breath is.
Noticing any distractions.
And return your focus to your breath.
Noticing your breath is always there.
Allowing yourself a sense of peace at the ebb and flow of your breath.
No matter what is happening.
Just bring your focus back to your breath.
Taking a couple of minutes now to simply rest your focus on your breath.
And practice on your own.
Remember to simply notice any distraction.
And then refocus to your breath.
Gently bringing your attention back to your body.
And notice how you feel sitting in the chair.
The clothing on your skin.
And recalling in your mind's eye the room you're in.
Becoming aware of any sounds around you.
And bringing gentle movement to your body.
Perhaps you may like to take a deep breath in and feel the oxygen cause through your lungs and body.
And exhaling noticing how your body is feeling.
And when you're ready,
Opening your eyes.
Thank you.
