Welcome to today's sit.
Today we'll be doing mindful breathing.
Remember,
Mindfulness is paying attention to the present moment without judgment,
And the breath is the foundation of mindfulness.
The breath is always with us.
Everything else is temporary.
Sounds will come and go.
Emotions will come and go.
Everything just comes and goes,
But the breath,
It's always there.
So let's focus in on that breath,
And as often as we can,
Paying attention to it without judgment,
And if we get distracted,
Just coming back to it.
Every moment we catch ourselves distracted,
We're activating and really gaining more awareness.
Alright,
So feet flat on the ground,
Spine in the line,
Hands in your lap,
Heart to the sky,
And now close your eyes.
Stay with the sound of the bell.
Bringing attention to our bodies in the chair,
Noticing our feet flat on the ground,
Noticing a still body,
And now moving our attention to the breath as often as we can.
Let's just see what the breath feels like.
Noticing the inhale,
The space in between,
And the exhale.
Find your anchor spot.
Is it your stomach,
Your chest,
Or even the air right at your nostrils?
Wherever you feel the breath most prominent.
Keep your attention there.
Remembering that the mind will think,
That's normal,
But as quickly as we can,
Bringing awareness to the thoughts,
Notice them,
Even name them,
And come back to the breath.
Noticing the inhale,
Again that space in between,
And then watching the exhale,
And coming back to the next breath that comes.
Inhale,
Exhale.
Even though it seems simple to focus on the breath,
It can be very challenging.
So focusing on our anchor spot,
And we can even bring our anchor words into the practice.
So breathing in,
And breathing out,
Just in our head.
Breathing in,
Breathing out.
So paying attention to what it feels like to breathe in your body,
And then paying attention to those words.
Breathing in,
And breathing out.
If thoughts pop in your mind,
That's normal.
Just find the breath.
If emotions or physical discomfort bring your attention,
That's fine.
Come back to the breath.
Alright,
Staying with the sound of the bell,
Stay with as long as you can.
Remember that every time we practice,
We're gaining more awareness,
Which will help us in life.
And know that every time you do a mindful sit,
It'll make you that much more mindful in your everyday activities.
Enjoy the rest of your day.
