Welcome to this mindfulness practice with Danny the yogi dog.
With so many things demanding our attention all day,
We can easily become used to having our minds filled at all times.
Even when we're unwinding at home,
At the end of the day,
We continue the pattern by consuming more distractions through music,
TV,
And games.
While these things are not inherently bad,
Their presence means it's rare for our minds to have nothing to do.
By putting all distractions aside,
We can see what happens when we gift ourselves silence.
And such silences are useful not only for recharging and restoring,
But also for creativity.
Start by settling into a comfortable position and begin to allow your eyes to close or keep them open with a softened gaze.
Beginning by taking several long,
Slow,
Deep breaths,
Breathing in fully and exhaling fully.
Breathing in slowly through your nose and out through your mouth,
Allowing each breath to find its own natural rhythm.
Bringing your full attention to noticing each in-breath as it enters your nostrils,
Travels down to your lungs,
And causes your belly to expand.
And notice each out-breath as your belly contracts and air moves up through the lungs,
Back up through the nostrils,
Or through the mouth.
Inviting your full attention to flow gracefully with your breath.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and warm as you exhale.
As you turn more deeply inward,
Begin to let go of noises around you.
If you become distracted by sounds in the room,
Simply notice them and then bring your intention and your attention back to your breath.
Simply breathe as you normally breathe,
Not striving to change anything about your breath.
And try to control your breath in any way.
Just lovingly observe and accept your experience in this moment without judgment,
Paying attention to each inhale and exhale.
And when your mind wanders to thoughts or plans or problems,
Simply notice the mind wandering and watch the thought as it enters your awareness as neutrally as possible.
And then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each thought that arises on a leaf and watch as it floats out of sight and down the stream.
Then bringing your attention back to your breath.
Your breath is an anchor,
An anchor that you can return to over and over and over again.
When you become distracted by thoughts,
Lovingly notice your mind has wandered.
Observe the types of thoughts that distract you.
Noticing is the richest part of learning.
With this knowledge,
You can strengthen your ability to detach from the thoughts and mindfully focus your awareness back on the qualities of your breath.
Practicing coming home to the breath with your full attention.
Watching the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Showing yourself to be completely immersed with your breath as it flows in and as it flows out.
You might become distracted by a pain or discomfort,
By a twitch or an inching cessation that draws your attention away from the breath.
You may notice feelings arising,
Perhaps sadness or happiness,
Frustration or contentment.
Just lovingly acknowledge whatever comes up,
Including the thoughts or the stories about the experience.
Simply notice where your mind went without judging it,
Pushing it away,
Clinging to it or wishing it were different.
Simply refocus your mind and guide your attention back to your breath.
Lovingly breathing in kindness and gently breathing out tension.
Following the air all the way in and following the air all the way out.
Mindfully being present moment by moment with your breath.
If your mind wanders away from your breath,
Just notice it without judging it,
Be it a thought,
Emotion or sensation.
Simply guide your awareness back to your breathing.
Taking these next couple of breaths,
Inhaling through the nose,
Relaxing and exhaling through the mouth,
Any tension or stress.
Again inhaling through the nose and exhaling through the mouth.
As we bring this mindfulness practice to an end,
Slowly allow your attention to expand and notice your entire body.
And then beyond your body to the room you are in.
And when you are ready,
You can gently and lovingly open your eyes.
Until next time,
Continue to come back to your breath.
