Hello and welcome to day 5 of the mindfulness meditation training.
Breathing mindfulness meditation is an exercise in maintaining focus and in directing your awareness.
The more you practice,
The easier this exercise will become.
What you are learning is a skill of keeping your mind clear and focused.
Remember that distractions will always be present in your environment and that the goal is not to get rid of them.
Mindfulness meditation teaches you a different way of reacting to those distractions.
What you are starting to learn is to notice the distractions and let them be instead of following them in your thoughts.
Various thoughts and emotions might come to you during a meditation.
Try to acknowledge them and let them go.
Imagine that they are like clouds on the sky or leaves in the river.
They are present but they also drift by and pass.
Try to notice those clouds and leaves without rushing to follow them.
Now take a moment to sit comfortably.
You might have experimented with sitting in various places and in various poses.
Choose the position that felt most supportive to your concentration and the one which allows you to sit with your back straight for the duration of the meditation.
However if at any point you start to feel discomfort,
Feel free to shuffle and change your position.
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 flow beneath you.
Open yourself to notice different sensations that pass through your body.
And as you breathe bring your attention to your abdomen and its flow like movement in the rhythm of your breath.
Notice how it rises and falls.
Put your hands on your belly and feel that movement.
You may try to breathe more with the lower part of the lungs.
Breathing in that way often brings increased relaxation.
Stay focused on your breath and observe it.
If at any point your mind wanders or your attention drifts elsewhere remember about clouds in the sky and leaves in the river.
With a gentle smile acknowledge your thoughts and return to your breath.
Your breath is your anchor.
Breathe in and out.
Now start counting your breaths.
One as you breathe in.
Two as you breathe out.
And counting up to ten.
And then start again from one.
If your mind wanders,
If you lose count or find yourself counting beyond ten,
Once again bring your attention back to your breath and the rising and falling of your abdomen.
In and out.
Stay with your breath.
Feel it with your hands.
Now stop counting and let go focusing on your breath.
Release both of your hands on your lap.
Bring your attention back to your body and reconnect with it.
Notice sensations in your neck,
Your shoulders,
Feel your arms and hands.
Release your hips and thighs,
Your calves and your feet.
Become aware of contact of the body with the chair or the floor beneath you.
Feel yourself present in your body and in this moment.
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,
Open your eyes and sit up.
Say thank you to yourself for taking these steps in practicing mindfulness meditation.
