You Welcome to this mind with heart audio and Congratulations for taking this time for yourself for this guided exercise called mindfulness of the breath My intention here is to cultivate three main qualities of mind relaxation presence and awareness with an underlying attitude of kindness Mindfulness I invite you to adopt a posture of mindfulness Sitting comfortably in a chair With the body still And at ease And the back straight the sense of alertness in the posture The eyes open with a soft gaze down into the space in front of us And then breathing naturally The mouth slightly open Breathing out through the mouth And then letting awareness flood down into the body Noticing any physical sensations Of contact or solidity and pressure Liquidity movement Temperature And of any buzzing or tingling And of any buzzing or tingling And now Bringing our attention to And now bringing our attention to physical sensations connected with breathing can help to actually place our hands on the belly,
On the abdomen,
Noticing any movement,
The in and the out breath.
Remembering that we're not trying to change the breath in any way,
Even though we're closely placing our attention on it.
This attention is very light.
The body knows perfectly well how to breathe on its own.
We're just here witnessing that.
We get distracted by thinking or by sights or sounds,
Leaving those to one side and replacing attention with physical sensations connected with breathing.
Wherever you notice them most,
Maybe in the belly,
The abdomen.
And if you get distracted or even if you're thinking about breathing,
It's actually a level of conceptual overlay.
Just letting those thoughts go and returning to the direct raw experience.
Physical sensations connected with breathing.
Giving the mind just this one thing to do.
It will naturally settle.
Now,
Releasing all effort or particular method,
Simply being relaxed,
Present.
Being.
Relaxed.
Present.
And aware.
Right here.
Right now.
Be.
As we take our first.
You.
That's all movements from this place.
In this space.
In whether we can integrate.
These qualities of relaxation.
Presence.
Awareness.
To the rest of our day.
