This is Lanny Muehlraff and this is the audio support for Day 3 of The Mindful Vegan,
A 30-day plan for finding health,
Balance,
Peace,
And happiness.
Today's practice is for 3 minutes,
Including instruction,
Though you are welcome to practice for longer.
Today,
We'll add the next important elements to your practice,
Intention and remindfulness.
Begin by re-establishing your position,
Whether seated on a cushion on the floor or in a chair.
Let your position be upright and attentive,
While at the same time at ease.
Let your hands be in a comfortable position on the tops of your thighs,
The arms of the chair,
Or folded in your lap.
Feel your body on the cushion or chair,
And then take a deep breath or two to help gather attention and become aware of your body in the present moment.
Set the intention of sitting in continuous meditation practice today for 3 minutes.
Also important is the intention to be present with kindness,
Patience,
And equanimity.
Once you are settled into position,
Find your anchor,
The natural movements of the breath.
Begin by noticing that your body is breathing.
Feel the expansion and contraction of the belly,
The rise and fall of the chest.
Then,
Bring your attention to the breath where it enters and exits your nose.
Can you feel the breath as it flows into and out of your nostrils?
Any coolness,
Warmth,
Tingling,
Flow of other sensations right there beneath the nose?
As this area is more precise than anywhere else in your body,
For feeling the breath,
It will be your anchor point,
The object of your focused awareness and the point to which you return your attention during mindfulness meditation practice.
Allow the breath to continue naturally without trying to control it in any way.
Your only task is to stay attentive to the sensations of each in and out breath in a small area at and beneath your nostrils.
Now,
All sorts of things will come into your mind when you sit for practice.
In the instant you become aware that your attention has wandered,
Gently let go of thoughts and kindly return your attention to the present by returning to the actual physical feeling of the breath,
Your anchor.
Repeat this every time you discover that your attention has wandered.
Remember,
Return,
Repeat.
Collectively,
We'll call this re-mindfulness and this simple act beginning over and over again is the essential art of mindfulness meditation practice.
You simply begin again gently and patiently.
Again,
The attitude that you bring to your sitting practice is an important element of intention,
Kindness,
Patience,
Non-judgment,
A sense of ease and a willingness to be present with whatever arises are the qualities to cultivate.
When the time is up with the sound of the chime,
Gently open your eyes.
You are welcome to sit beyond the chime for longer practice.
