Hello and welcome to Day 4 of the Mindfulness Meditation Training.
Opportunities to practice mindfulness are all around you in your day-to-day life.
You can practice mindfulness when you eat,
When you drive,
Or when you engage in a variety of other activities.
To practice those activities mindfully,
All you need to do is to focus on what you are doing.
Remove other distractions.
Bring your attention to just performing that one thing.
For example,
You may want to observe all aspects of the food which you are eating.
Its flavor,
Texture,
Color,
Sensation of chewing and swallowing.
Or you can observe the road ahead of you and notice different sensations in your body as you press the car pedals and change gears.
You may also want to focus on your breath and calm your mind when another driver cuts right in front of you.
Feel free to experiment with practicing mindfulness.
You can use many other opportunities to train your attention and awareness.
Now,
Let's begin today's meditation.
Take a moment to sit comfortably.
You can sit on a chair with your feet flat on the ground or you can sit on a floor with your legs crossed.
Take a moment or two to settle the body.
Keep your back straight but relaxed.
You can put your hands on your knees,
Your lap or hold them gently one in the other and rest them in front of you.
Choose a position that feels comfortable and natural.
Begin the exercise with your eyes open.
Not staring at one particular point but just aware of the space around you.
Maintain a soft gaze or focus.
Take a few deep breaths.
Inhale through your nose and exhale through your mouth.
Allow for your breath to ground you in the present moment.
With the next out breath close your eyes and allow your breath to return to its natural rhythm.
Breathe in and out through the nose.
Become aware of your presence in this moment.
Feel the weight of your body on the chair or the cushion.
Notice the contact points with the floor beneath you.
Open yourself to notice different sensations that pass through your body.
And as you breathe you bring your attention to your chest.
Notice how it rises with each inhalation and how it falls with each exhalation.
Observe your chest expanding in the rhythm of your breath.
In and out.
Stay focused on your breath.
Place your hand on your chest and feel your breath.
Observe it.
If at any point your mind wanders or your attention drifts elsewhere,
With a gentle smile return to your breath.
Your breath is your anchor.
In and out.
And now start counting your breaths.
One as you breathe in.
And two as you breathe out.
Continue counting up to ten and then start again from one.
If your mind wanders,
If you lose count or find yourself counting beyond ten,
Acknowledge it.
And bring your attention back to your chest rising and falling under your hand.
In and out.
In and out.
Observe your breath in your chest.
Now stop counting and let go focusing on your breath.
Place both of your hands on your lap.
Slowly bring your attention back to your body and reconnect with it.
Become aware of the contact of the body with the chair or the floor beneath you.
Notice how your thighs or the soles of your feet feel when touching the floor.
Become aware of your hands and arms and the weight on your lap.
Notice sounds which are around you,
Those close by and those farther away.
Feel yourself present in this moment and in the place where you are.
When you are ready,
Take a deep breath,
Lean forward and stretch.
Take time to move your joints and muscles and when you are ready,
Slowly open your eyes and sit up.
Say thank you to yourself for taking these steps in practicing mindfulness meditation.
