My name is Neil Shepherd and I'm from Inner Synergy.
This meditation is called Watching Your Breath.
We're going to use our breath as an anchor point for our attention.
So getting started,
I invite you to close your eyes or softly gaze down at the floor if you prefer.
You might like to try sitting with your back straight if you can,
But this is definitely a no-striving zone.
It's about letting it happen.
Your posture active but comfortable,
Stable for you.
Allowing your shoulders to relax.
You may like to tuck your chin in slightly to lengthen your neck a little at the back.
This is good if you work in an office situation.
Maybe trying for a posture that signals stability for you.
I invite you to take three slightly slower,
Slightly deeper breaths.
You can maybe try in for the count of four and breathing out to the count of five.
Or whatever works for you.
The longer out-breath helps trigger the relaxation response a little quicker.
As I mentioned earlier though,
It's important to let go of striving or of any idea how you should do this to perform well.
There's no standard to achieve.
It's about allowing.
Maybe just try letting go of any need or habit to have rigid control over everything.
Really allow yourself to do this practice as you do it,
However that is.
Releasing.
Relaxing.
Calm.
Body relaxing while your mind stays focused and aware.
This is a very active exercise,
Mindfulness meditation.
Simply opening up curiosity,
Maybe to see how things unfold and how it goes without too many expectations.
Openness,
Receptivity and curiosity are all hallmarks of living more mindfully.
Just for the moment,
You might like to try becoming aware of how you are present in this room right now.
Noticing how your body is being cupped and supported by the chair or the floor if you're lying down.
You may notice that your feet touching the floor.
Simply notice.
Maybe you can notice other physical sensations such as the subtle touch of your clothes against your skin.
You might notice some warmth or coolness.
Can you notice any smells?
You might feel the touch of your arms or your hands against your body.
What can you hear?
You also may notice thoughts,
Sensations or emotions.
You may even notice some pain or tension.
Please just simply observe this without attempting to make it go away.
No resistance,
No judging.
Just trying your best to notice your body as it is present right here,
Right now,
Wherever you are.
Body relaxing,
Mind staying focused.
We're building our self-awareness and our observing mind while sliding our mind into neutral.
Can I suggest you focus your attention now on your breathing?
Notice where the air comes into your body.
Where do you notice it?
Through your nose or your throat or as it enters down into your body.
There's no need to control your breath or modify it.
We're simply witnessing it as it naturally occurs.
Allowing yourself to be present in this moment because sooner or later you're going to find yourself distracted,
Maybe distracted by thoughts or sounds or sensations in the body.
This is all okay.
This is just how the mind works.
Your job is to gently bring the mind back to the practice.
You can always choose to turn your attention back to your breath to let go of distractions.
Taking another couple of slower,
Deeper breaths.
Refreshing,
Renewing,
Recharging.
Try to let your attention softly rest on your breathing.
Not focusing in a rigid way.
With an open and gentle attitude,
Follow your breathing.
Where is your breath in the body?
Every time you find yourself distracted,
Gently come back with a soft attitude,
Not hard on yourself.
Where is your attention now?
Is it still focused on the breathing or is it wandered off elsewhere?
If you are distracted,
Maybe focus your attention on where it was distracted.
Is it a thought,
A sensation,
An emotion,
A sound,
Someone or something else?
Quite often our mind just wants something better than the present moment because it's bored.
Just gently bring it back to this practice.
Your building or observing mind.
Even if you find yourself being distracted over again,
Remind yourself that you are always the one who can bring your attention back.
You may not feel like you do,
But you have the power to do that.
It just sometimes takes practice.
Your body and your breath are always in the present moment.
It's only our mind that's constantly wandering back into the past or forward into the future and worrying.
Just noticing how you feel.
I invite you to please remember this feeling so that you can come back to it more easily next time you practice.
You might also try retaining this level of quality of attention going forward as best you can.
Intentionally creating the habit of relaxing the body while your mind stays focused and present.
We're going to be finishing up the meditation shortly.
When it's time for you,
I invite you to slowly open your eyes.
Bring your attention back to the room or wherever you are.
Maybe stretch,
Rub your face,
Maybe smile.
Thanks for your attention.
My name is Neil Shepherd from Inner Synergy.
