Find a balanced upright position,
Ensure your spine is erect but not rigid,
Get yourself comfortable but not too comfortable.
Sit with your feet on the floor and hands resting gently in your lap or on your thighs.
Imagine a string going from the top of your head attached to the ceiling holding you up.
Slightly tuck your chin and close your eyes or gaze down letting the vision blur and begin by connecting with your breathing.
Take a few slow deep breaths in and out through your nose filling your abdomen,
Your chest and shoulders,
Pausing momentarily before slowly exhaling,
Feeling your body soften and relax as you do.
Then allow your breath to settle back into its natural rhythm and rest your attention on the movement in your body as you breathe.
Notice where you feel the sensations of breathing the most.
It could be around the nostrils,
Your throat,
Shoulders,
Chest,
Back or abdomen.
Give all your attention to your breath,
To the flow of your breath moving in and moving out.
No need for any special effort or looking for any specific outcome or result,
Just focusing on the breath.
Inhaling,
Exhaling.
Don't force the breath.
Remember this is not a breathing exercise.
Simply rest your attention to where you can feel the movement of the body or the sensations of breathing the most.
Every time you notice you get caught up in a thought,
Gently unhook your attention from thinking.
Right now you're learning to make thinking less important and giving yourself permission to place your attention on your breath.
Notice what's coming up for you as you do this practice.
Are you feeling frustrated with yourself when you notice your mind wander?
Are you feeling frustrated with yourself when you notice your mind wander?
Are you making the practice a chore or trying too hard or waiting for something to happen?
Maybe you notice you want something to happen.
This is normal.
Just consider it another thought.
Acknowledge whatever comes up and let it go.
Rest your attention back on your breath.
Notice the breath moving in and moving out.
Simply notice what your breath is like in this moment.
When you notice your mind has wandered,
Simply return your attention to your breath.
You might find as you do this practice that you're being self-critical,
Thinking things like,
I'm not doing it right or I can't do it.
Perhaps you find yourself wanting to do it perfectly and you're criticising yourself for falling short.
Maybe you're wondering if this is a waste of time when you have so much to do.
Just notice what comes up.
Thoughts,
Urges,
Sensations.
Hang in there even if your mind is screaming and resisting.
It's quite normal.
When your mind is used to thinking,
Interrupting thinking can make your mind push back and resist.
Simply let go of any resistance and return your attention to your breath.
When you notice your mind has wandered,
Simply return your attention to your breath.
Are you struggling with your breath in any way?
Getting distracted by sounds?
Or is there a part of your body that feels uncomfortable?
Perhaps something hurts.
Perhaps something's painful or unpleasant and you get distracted thinking about it.
Just notice if you get lost in a story.
Simply let it go and return your attention again to your breath.
Stay with your breath a little bit longer.
Every time you get distracted and notice your mind wander,
Gently unhook and return your attention to your breath.
Distraction is a normal part of this practice.
It's not a sign of failure.
Stay with your breath.
I'll let you know when time is up.
When you notice your mind has wandered,
Simply return your attention to your breath.
As we end this practice,
Know that you can rest your mind just like you can rest your body.
Anyone can learn to do this.
You just need to value it enough.
Now when you're ready,
In your own time,
We'll end this short practice.
Slowly open your eyes and notice how you feel.
