Let's begin by settling into a comfortable position,
Allowing your eyes to close or you may keep them open with a softened gaze,
Allowing the body to fully relax.
Let's begin by taking several long and slow deep breaths,
Breathing in fully with awareness and exhaling with awareness.
Allow your breath to find its own natural rhythm.
Begin bringing your full awareness to noticing each in-breath as it enters your body down into the lungs,
Noticing the belly expanding.
Then bring an awareness to the out-breath as your belly contracts and air moves back out through the lungs and out of the body.
Notice how good that feels to just be breathing in with awareness and breathing out with awareness.
Noticing non-judgmentally as thoughts come and go,
Different body sensations,
Feelings,
Emotions.
Just notice.
And then non-judgmentally let them go.
And then bring awareness back to the breath.
As you begin to deepen your awareness,
You start to notice the breath,
The quality of the breath.
Not trying to control your breath in any way or change it.
Just observe and accept your experience in this moment without judgment,
Paying attention to each inhale and exhale.
When the mind begins to wander to thoughts,
Plans,
Problems,
To-do lists,
Simply notice your mind wandering,
Observing the thought as it enters your awareness without judgment.
Then gently letting go of the thought,
Bringing full attention and awareness back to your breath.
Your breath is an anchor you can return to over and over again whenever you become distracted by thoughts,
Sensations,
Or emotions.
That's it.
Notice when your mind has wandered observing the thoughts and the type of thoughts that hook or distract you.
Awareness is the richest part of learning and with this knowledge we can strengthen our ability to detach from thoughts and mindfully focus our awareness back on the quality of the breath.
The gentle in-breath as the belly expands and the gentle out-breath as the belly contracts.
Breathing in with awareness and breathing out with awareness.
During the practice you may notice feelings arising happiness,
Satisfaction,
Calmness,
Agitation,
Sadness.
Acknowledge whatever comes up including thoughts or stories about your experience.
Simply noticing where your mind went without judging it,
Without pushing it away,
Without clinging to it or wishing it were different.
And simply bring an awareness back to the anchor which is our breath.
As it flows in and out of the body.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
Breathing in and breathing out.
As this practice comes to an end,
Slowly allow your attention to expand.
Noticing your entire body.
Noticing the breath.
Bringing small movements to your fingers and toes.
And when you're ready open your eyes and come back fully alert and awake.
The breath is always with you to anchor you to the present moment.
Set your intention to use this practice throughout your day to help you cultivate mindfulness,
Non-judgment,
Understanding and compassion to yourself and others.
And give yourself credit for practicing.
And giving yourself just a little time to just be.
Namaste.
