Audio 1: Take Two

This brief practice is great for those days when you don't have a lot of time. Why not give yourself permission to take 2-mins out of your busy day to anchor your mind in the present moment? You can always sit for longer if you like after the ending bell chimes.

Transcript

The purpose of this practice is to strengthen your attention by focusing on a specific point,

So give yourself permission to take two minutes out of your busy day to anchor your mind in the present moment.

Sit in a comfortable upright position with your feet on your floor and your hands resting gently in your lap or on your thighs.

Close your eyes or gaze down and let your vision blur.

Begin by feeling the sensation of the body pressing down,

The contact with the surface,

Feeling your feet on the ground,

Feeling where your hands are resting,

And take three slow deep breaths in through your nose and out through your nose.

Feel your chest and abdomen expand as you inhale and notice your body soften and relax as you exhale.

Then allow your breathing to settle back to its natural rhythm and notice where you feel those sensations of breathing the most.

That might be around the nostrils,

The top lip,

Throat,

Shoulders,

Chest,

Back or abdomen.

And each time you get distracted,

Just gently unhook from thinking and bring your attention back to your breath or the body pressing down.

Remember,

Regularity is more important than how long you sit when you begin your practice.