Hello,
This is Frederick.
And today I will be guiding you through a brief mindfulness practice,
One that will help you cultivate greater focus and concentration.
And we'll go ahead and begin by sitting comfortably,
Either in a chair or on a cushion,
Just so long as that your back is straight,
Your spine is long,
Your feet are in contact with the floor,
Your hands may be resting gently in your lap,
On your thighs or on your knees,
Your chin is slightly tucked in,
You may go ahead and close your eyes,
If you're not comfortable you may leave them halfway open,
Just so long as you're looking down.
Breathe naturally,
In through the nose and out through the nose,
But with much greater attention,
Noticing the quality of that sensation of the air as it enters your body,
Noticing the temperature of that contact as you breathe in and out,
And without reaching or overextending yourself to maintain that connection,
You're simply resting in your awareness of your breath,
With alertness,
With dignity,
And with care.
And with each in-breath you're becoming more alert,
And with each out-breath you're becoming more relaxed.
And your mind may wander,
You may become distracted,
And that is perfectly okay.
Just be sure to kindly and forgivingly redirect your attention back to the object of your awareness,
For which this practice will be your breath.
And so with each in-breath you're becoming more alert,
And as you breathe out you're becoming more relaxed.
And continue breathing on your own in silence for the next several moments,
Noticing the coolness of the breath at the nostrils as you breathe in,
And the warmth of the air as you breathe out.
And so as our practice is coming to an end,
You'll hear the chime,
And I invite you to slowly open your eyes,
Maintaining that level of focus and concentration throughout the rest of your day.
Thank you.
