So finding a nice comfortable posture for yourself,
Maybe sitting up a little taller in your chair or your cushion,
And at the same time finding that relaxed posture.
We can start with just a few grounding deep breaths,
So breathing in fully and exhaling.
Let's do that one more time,
A deep audible inhale and again an audible exhale,
Letting it out.
And then just letting your breath return to whatever natural rhythm your breath takes.
So there's no need to control the breath,
Just letting your body do the breathing itself.
It's often helpful at the beginning of any session or meditation just to check in with the muscles in your body,
The tension and tightness,
And just see if you can relax or release any tension.
And then bringing in any intention that you have for this short practice today.
So maybe the intention of stillness or relaxation.
And grounding,
Getting clarity,
Maybe reflecting on just what brought you to this session,
Any hope or aspiration,
And just connecting with that intention or that aspiration as a way to set the tone for your practice.
Maybe practicing forgiveness or gentleness.
And now moving into a focused attention.
So you can bring your attention to your breathing or anywhere else that feels like a good object of attention.
So maybe sounds,
The feeling of your hands.
Just choosing one spot to bring your attention to.
And very lightly,
See if you can follow any movement or subtle changes at that one spot.
As you follow your breathing,
Just noticing the feeling of your in-breath and the feeling of your out-breath.
Whenever your mind wanders off to just focus on your breathing,
Reconnecting with the object,
With your breath,
The feeling of your hands,
Wherever you placed your attention,
Just coming back to that spot.
Again,
When the mind wanders,
Gently coming back.
Each time you're training this muscle of focus or concentration.
When you come back gently,
You're also training yourself in the quality of kindness or patience.
As you breathe in,
Really feeling the physical sensations.
Maybe your belly rising and falling.
And the chest expanding and contracting.
Where do you feel your breath?
There's no wrong answer.
Really allowing your attention just to be with the breath.
Giving yourself that permission and not have to go anywhere or accomplish anything.
Just to be with the breath.
Each rising and falling.
Then reconnecting with that intention that you brought in at the beginning of this practice.
Just reconnecting with whatever it was.
Patience or healing.
Forgiveness.
Stress relief.
Reconnecting with that intention or aspiration.
Feeling your body sitting there.
Maybe giving a little bit of gratitude to your body.
For all that it's done for you.
Carrying you from place to place.
Protecting you from harm.
Maybe there's one spot in the body that you'd like to send some gratitude towards.
Maybe a spot that you've taken for granted.
Or a spot that you sometimes criticize.
Just a moment of thanks for the body.
And then to bring this practice to a close.
Taking a nice deep long inhale.
And then again a long exhale.
So that is it for today.
I hope that you've enjoyed this mindfulness practice.
And I'll see you on the next episode.
