Welcome again,
This is a 6 minute mindfulness meditation brought to you by MindfulScribe as part of a series of increasing the amount of time for our formal sitting meditation practice.
So we'll begin again here,
Finding a comfortable position.
Closing your eyes gently,
Just noticing what you discover upon closing your eyes,
Notice the sensations of the body.
And just taking these first few minutes to settle in,
The first few minutes of meditation practice,
I like to think of this as preparing the way for a good meditation.
So there's a bit of detangling and unwinding that naturally needs to occur here.
Get out into the calm of the ocean,
We're first met by the waves of resistance.
We have to patiently work through the waves of resistance to make our way to that calm.
So just being patient with ourselves and maybe taking note,
How does the body feel right now.
You can scan it for places of obvious tension.
And as the mind tends to do,
Bouncing around,
Again calling this the monkey mind,
And just noticing that if it happens,
But coming back just in these first few minutes,
Just sort of settle into this seated position,
Taking this one seat and being here.
Seeing what it's like to practice being here.
Here in this seat,
In this body,
With all of the different things that are going on inside and around us.
And on your own,
I usually encourage,
Take as much time as you need for this part of your sitting.
It can take 5,
10,
Or even 15 minutes or longer to find this sort of more calmer pose.
But for the sake of your practice here,
Just edging into minute by minute extending your sitting practice,
We'll just take another moment for this part.
And then as a staple for mindful sitting,
In the midst of these variety of experiences that are here,
Coming and going,
The thoughts,
The expectations,
Moods and sensations,
Sounds that are going on around us,
Just bring your attention to the movement of breath.
The breath is a home base,
It's a starting point.
Using your breath wherever it shows up in the body,
Feeling the coolness of the breath as it enters through the nose,
Attentive to the breath as we exhale and the breath leaves our body,
And bringing a kind attention to this focus on the breath,
Even if the mind wanders off,
That's okay,
It will happen many times,
Just noticing of it very gently and gently directing your attention back to the breath.
You're training the mind to be here in the present moment as many times as it wanders away.
This concludes our 6 minute mindfulness sitting meditation.
Good luck in your continued practice.
