Welcome to this very simple guided meditation.
This meditation I've put on is a little bit more guidance than you would get with just the timer,
But also allowing plenty of space for you to practice cultivating attention and bringing it back to the present moment.
So there will be lots of pause,
Lots of space in this meditation.
So finding yourself a comfortable position,
Whatever your position might be that can cultivate your greatest awareness.
Just finding that now.
Just start to bring your attention to your anchor,
Whether it's the breath,
A mantra,
A part of the body,
A sound.
This is completely up to you,
Whatever your anchor is today.
Just making sure that you keep your anchor consistent and clear throughout the meditation.
Now just bringing your attention to that anchor and start to ground yourself within that anchor and find your rhythm of attention.
R wrath nails.
If you find that your attention gets taken away from your anchor,
Just noticing that and just bring your attention back to your starting anchor.
When the mind does drift away from the anchor of attention,
The awareness to bring the attention back to the anchor is the practice of mindfulness itself.
The training of attention to cultivate greater awareness,
So just noticing if and when your attention drifts away from your anchor,
Just simply,
Kindly bringing it back to the practice.
It can often feel helpful to envisage yourself centering yourself or grounding yourself into your chosen anchor of attention.
Just bringing your fullness to the moment.
If your stream of attention is continually drifting away,
Floating away from your anchor,
This is the practice of mindfulness.
Simply noticing with kind of awareness and bringing it back.
If certain feelings,
Emotions or continual thoughts creep into the practice,
Just simply notice them without judgment.
Just bringing your attention back to the practice.
Perhaps there is a longing to be in the future or to bring your attention back to the past whilst in the practice,
Just simply noticing that feeling.
Bringing your attention back to the practice,
Back to your anchor of attention.
If the mind wanders or drifts away,
Just grounding yourself back into the practice.
Noticing that your attention did drift away and then just bringing it back.
Just bringing your attention back to the practice.
If the mind wanders or drifts away,
Just grounding yourself back into the practice.
Just bringing your attention back to the practice.
Perhaps this practice,
Your attention was clear and you were able to stay with the anchor for longer periods.
Perhaps your attention drifted on and off continually.
This is not good or bad,
This is just how the practice is today.
The training of attention to cultivate greater awareness.
In a moment I'll ring a bell to finish this practice.
Until then,
Just continuing to bring your attention on your anchor.
Thank you.
