Welcome to your mindfulness practice.
Mindfulness is being aware of the present moment.
This awareness can be internal,
As we notice our thoughts,
Feelings,
And sensations within the body's experience.
Or this awareness can be external,
As we pay attention to our surroundings,
Conversations,
And what we're doing.
In today's practice,
You will focus on grounding your attention on the breath.
The breath is your anchor,
Keeping you present in this moment.
If at any point the breath is triggering anxiety or is keeping you from being present,
You can ground your attention on the feelings within your body or the sounds in the room.
Start by finding a comfortable position where your spine is upright,
Shoulders relax,
And eyes closed or resting on the floor.
Take a moment to feel yourself sitting here.
Notice the points of contact between your body and the floor or chair.
Perhaps wiggling the fingers and toes,
Feeling into the extremities.
And now settling into the body and bring the attention to the breath.
Notice how the breath is in this moment without changing it in any way.
Simply label without judgment.
Maybe the breath feels shallow today.
Or maybe the breath feels long and deep.
Can you notice the temperature,
Texture,
Or taste of the breath?
And now see if you can stay in touch with the breath as it comes in and goes out.
Perhaps resting your attention on the place in your body where you can feel the breath the most.
Maybe that's your belly or chest.
Maybe your throat or nose.
Wherever it is,
Bring your mind's eye there.
And perhaps even resting your hand there to help you stay with the breath.
Staying with your breath,
Breathing in and breathing out.
If you've noticed that your mind has wandered off into thoughts of the past or the future,
Gently bring your attention back to the breath.
Know that the simple act of noticing your thoughts and bringing the mind back to the breath,
Even for just a moment,
Is the practice of mindfulness.
Let go of any judgments about how it should be and just let it be as it is.
Another tool that might be helpful is to say to yourself,
Breathing in and breathing out.
These anchor words may help you stay with the breath.
Breathing in and breathing out.
In and out.
Be the observer of the breath.
Allow the breath to breathe itself.
Remember,
You should aim for a balance of alertness and resistance.
Remember,
You should aim for a balance of alertness and relaxation.
If you find yourself with racing thoughts or tension,
See if you can relax through the face and use the breath to calm the system.
If you find you are falling asleep,
Perhaps sitting a little taller or opening the eyes.
Continue to focus on the breath and this time perhaps playing with counting the breath.
Breathing in and breathing out,
Counting one.
Breathing in and breathing out,
Counting two.
And continue counting the breaths until you've reached ten.
If you notice your mind wanders off halfway through,
Start again at one.
Remember to be kind to yourself and know that the strength of our attention may come and go,
Varying day to day,
Moment to moment.
Breathing in and breathing out like waves crashing on the shore.
Take a moment to check back into the body.
Notice any sensations,
Feelings,
Or emotions arising in the moment.
Can you relate to these experiences with non-judgment,
Loving-kindness,
And acceptance?
Returning to the breath for a few more moments,
See if you can let the breath come naturally,
Simply observing the experience of the breath.
Maybe you can even notice the subtle pause between the in-breath and the out-breath.
The moment where your lungs are completely filled and the moment where your lungs are completely emptied.
Be curious to the sensations that arise in these pauses between the breaths.
Begin to invite a deeper breath into the body,
Breathing in through the nose,
Filling the belly and chest.
And exhale as you release through the mouth with a sigh.
Again,
Breathing in through the nose,
Filling the lungs.
And exhale,
Release.
One last time,
Deep inhale.
And exhale.
As we begin to end this practice,
Know that you can access this state of mindfulness anytime and anywhere.
Wherever you are,
The breath is always present.
Thank you for watching!
