This is a 10-minute meditation with the breath,
Body,
And sound.
Start by taking a comfortable position with a posture of attentiveness.
This is a practice of paying attention.
We'll begin by resting our attention gently on the breath as it moves through the body.
This is one anchor into the reality of the here and now,
The present moment.
Your breath has been with you all day,
Indeed all your life,
And it is always there for you to return to.
See if you can find a specific place where you can easily connect to the raw sensations of breath,
Your belly,
Your chest,
The air moving through your nostrils or at the back of your throat.
You can focus your attention like a laser pointer on this location,
And when it wanders away,
You can simply notice what's pulled you away.
Give it a little label like worry or planning or to-do list or memory.
And come back to the anchor of your breath.
When we're focused on the breath,
We are focused on the basic raw sensations of breathing in and out.
Not a story about our breath,
Not judgments about how it feels,
Although those might certainly come up.
And when they do,
We can return to those sensations of breathing,
The basic elements of awareness,
Pressure,
Temperature,
Flow.
We will get pulled away and we can come back again over and over.
That is the practice of mindfulness.
Now opening your awareness beyond the breath,
I invite you to notice any sensations that present themselves in your body.
Coolness,
Heat,
Pressure,
An ache or an itch,
A tingle.
You can focus your attention on these,
Just as you did with the breath.
You can watch a sensation until it is gone or until it no longer holds your attention.
You can notice any story that arises about the sensation,
Whether it's the cause of a painful one or irritation around a minor one.
So whatever arises,
You can set that aside for now and bring yourself back to the sensation itself.
Can you get curious about these sensations,
About your experience?
Can you experiment with what happens if you just pay attention,
If you just watch?
The physical sensation itself,
How does it change?
Does it move?
Does it intensify or fade away?
We can also practice with the anchor of the sounds around us,
Which are also happening in the present moment,
Experience.
And like physical sensations,
With sound we practice experiencing them without the story of what's causing them or the meaning behind them.
Can we encounter these sounds moment to moment,
Like the waves that they are coming and going,
Rising and falling and changing?
You can practice with the sound of my voice,
The sounds in the room where you are or outside.
Can we meet the tapestry of sound that each moment offers us,
Sounds that are nearby intermingling with sounds from far away,
Sounds that are continuous like the hum of a fan,
With sounds that are brief and fleeting,
Like voices or a car horn?
Can we even notice the sound of silence?
For the rest of this meditation,
I invite you to choose one of these anchors,
The breath,
Physical sensations in your body or the sounds around you.
Lightly rest your attention on the anchor that you choose,
Bringing openness and curiosity to your experience of this moment through that anchor.
Your mind will wander,
Which is what it's built to do.
When that happens,
Simply notice what's captured your attention and when you're ready,
Come back to your anchor.
Every time you do this,
Every time you come back to the present moment,
You are creating new neural connections in your brain.
You are strengthening your brain's capacity for presence,
Your mind's ability to be mindful.
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