Welcome to this brief mindfulness of breath practice.
In this practice,
We will be bringing our full attention to the physical sensations of breathing,
Just as they are,
Without changing them in any way.
When we start paying attention to our breathing on a regular basis,
Our relationship to it changes dramatically.
Directing attention to the breath is helpful as a way of focusing our attention and of steadying the mind.
Our breath can be like an anchor to the present moment,
Always here,
Always available,
Allowing us to be present with an open-hearted awareness to whatever experience is arising,
Just as it is.
Coming to a sitting posture with your feet flat on the ground,
With your spine upright and your chest open,
Head balanced on the shoulders,
Feeling the weight of the body against the chair or whatever surface is supporting you right now.
A sitting posture that embodies dignity,
Allowing your eyes to close if this feels comfortable for you,
Or simply allowing the gaze to fall to the floor in front of you.
Taking a moment,
Feeling the whole sense of the whole body sitting here,
Allowing your attention to gently alight on the physical sensations of breathing,
Not manipulating the breath in any way,
Not having to think about the breath,
Simply noticing sensation as the air is floating in and out of the body as best as you can,
Keeping your attention focused on the various sensations sensations associated with breathing.
Perhaps feeling the coolness of the air at the tip of the nose with the in-breath,
Or the chest gently expanding,
Or the belly rising and then falling on the out-breath,
Attending to the full duration of the in-breath and of the full duration of the out-breath.
Perhaps noticing where the sensations of breathing are most prominent and tying the attention here,
The breath coming and the breath going on its own.
When you notice that your attention has moved away from the sensations of breathing,
Not to worry,
Simply noting what is on the mind.
Perhaps gently labeling the experience as thinking,
Planning,
Worry,
And then gently but firmly bringing the attention back to the sensations of breathing,
Not having to think about it,
Simply observing the natural flow of breathing.
And if the attention wanders away from the breath a thousand times,
Then gently bring it back a thousand times.
It is not that you are doing anything wrong,
It is simply that you are noticing something important about the mind,
And that is that it waves just as the oceans wave,
Sitting here in silence and in stillness,
Bringing a gentle,
Patient awareness to the breath,
Accepting as it is.
And when you notice the attention has moved away,
Simply being aware of what is on the mind and then letting go and returning attention to the sensations of breathing over and over,
Staying present.
In this way,
You are allowing the breath to be as an anchor to the present moment,
Ever-changing and ever-present,
Continuing with this mindfulness of breath practice,
Remembering that when the attention has moved away from the sensations of breathing,
Simply observe,
Simply notice,
And then bring the attention back to breathing.
And now,
Gently becoming aware of sounds that are around you,
Both internal and external,
As you quietly and gently open the eyes,
As we bring this awareness of breath practice to a close.
Thank you.
Namaste.
