Welcome to a mindful breathing practice.
Sitting comfortably with a tall spine.
Begin by checking through the body,
Relaxing any parts that feel tense or tight,
Such as the abdomen,
The shoulders,
The face or jaw.
Letting your hands rest loosely in your lap or on your knees.
And setting an intention to be alert and present.
Bringing the awareness to the body and sensing into the body.
Sensing the various sensations of the body.
And stay with those body sensations for a bit longer.
Sensing into the whole body as one.
The whole body as one.
Without tensing anywhere,
Staying relaxed and being aware of the whole body.
Whole body.
Whole body.
Then leave the body awareness and start to hear the different sounds.
Any sounds going on around you.
Noticing all the different sounds.
Nearby sounds.
And distant sounds.
Without bothering to identify or to judge them.
Simply listening.
Sensing.
Now leave the sound awareness.
Come back to the body.
And bring your attention to the breath.
The natural flow of breath.
Feeling the gentle movement of the breath in the body.
And bringing your focus to the breath at the nostrils.
The flow of breath at both the nostrils.
Feeling the breath coming in through both the nostrils.
And feeling the breath going out.
Noticing all the sensations of the breath.
The volume of the breath.
The temperature of the breath.
And the pace of the breath.
Keep coming closer and closer to the breath.
Relaxing music.
You You You You Letting your mind be spacious as you continue to follow the breath Being kind and patient with yourself You You You It's only natural for the mind to wander from the breath from time to time When you discover you've been lost in thought You can just gently come back to the breath You It's fine to note where the thinking mind went But then break the hold of the thoughts and return to the breath You Continue with the breath awareness.
Mindfulness and patient mind.
Noticing when you've become involved in thoughts.
Noticing that you're noticing.
Accepting your mind however you find it right now.
We're not trying to get a better mind.
Being a non-judgmental observer of whatever arises.
Be an impartial witness of your thoughts.
Be an impartial witness of your thoughts.
Be an impartial witness of your thoughts.
Be an impartial witness of your thoughts.
Be an impartial witness of your thoughts.
Keeping on in this way.
Following the breath.
Noticing when the mind has wandered.
And returning to the breath.
For a little bit longer.
Noticing if the mind has wandered.
And coming back to the breath.
Becoming closer and closer to the breath.
Becoming closer and closer to the breath.
Becoming closer and closer to the breath.
Becoming closer and closer to the breath.
Letting your mind be spacious as you continue to follow the breath.
Being kind and patient with yourself.
Becoming closer and closer to the breath.
Becoming closer and closer to the breath.
Becoming closer and closer to the breath.
And now leave the breath awareness.
Bringing your attention gently back to the body and back to the room.
Notice how you're feeling and honour your inner self.
Hear the outside sounds.
Letting the sounds come to you.
And slowly relax your posture.
The practice is now over.
Let an intention to practice again on a regular basis.
