This practice is a practice I actually use myself in my mindfulness practice So I thought I'd offer it just as a different way to work with open awareness So you can start by allowing the eyes to close And although we're physically here practicing The mind may not have caught up So setting some intention to mentally arrive where we are We don't need to force or strain any settling We're resting in this openness of where we're at right now This cognitive power of the brain knows where you physically are,
What room you're in or space you're in We can hear noises going on around us And we know how we're sitting or resting There are tons of subtle cues in the body letting us know how the body's resting in this moment And we'll start with a few minutes of concentration practice Just collecting the mind,
Again not straining But gently bringing the awareness to the body breathing You can pick one spot in the body,
The chest,
The stomach or abdomen,
The nostrils perhaps And pay attention to what it actually feels like to be breathing,
Not the thoughts about breathing or this recognition Looking at the breath with some beginner's mind,
What does it feel like to be breathing in this moment You can offer the simple words in and out Staying with the breath from the beginning of the inhale through the end of the exhale Temperature can also act as our energy source But don't give up,
We're here to turn you on Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
When the mind wanders,
All we need to do is bring it back to the breath.
There's no need to figure out what was going on.
If that thought is important,
We can return to it after the meditation practice.
But just recollecting the mind,
Recollecting the awareness,
And resting it once again on the body breathing.
Returning to the simple in and out.
Thank you.
Thank you.
Thank you.
And we'll begin to open up our awareness while keeping the breath in mind.
So staying with the in and the out.
And after each exhale,
Noting what else is going on in the body.
And then we'll begin to open up our awareness and after each exhale,
Noting what else is going on in the body.
Using a simple one word label to note where something's arising.
So in your head it may sound something like this.
In,
Out,
Knee,
In,
Out,
Foot,
In,
Out,
Shoulder.
Using the breath as a stabilizer,
Staying with it,
And then we'll open up our awareness.
And then we'll begin to open up our awareness.
And then we'll begin to open up our awareness.
And after each exhale,
Noting what else is going on in the body.
And then we'll begin to open up our awareness.
And after each exhale,
Noting what else is going on in the body.
And then we'll begin to open up our awareness.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Can begin opening up just to see what else is present at the other sense doors.
A sound,
A thought,
A sight,
A smell or a taste.
All the while staying with the breath.
Remembering you always have the option to slow down to allow more space.
So in your head now it may sound something like this.
In,
Out,
Leg.
In,
Out,
Hearing.
In,
Out,
Thinking.
Noting what arises in between the exhale and inhale.
Thank you.
Thank you.
Thank you.
Thank you.
We may notice the mind wandering or getting lost.
When this happens,
Just noting thinking.
Coming back to the in and out perhaps for a few breaths.
And then opening back up to incorporate what else is arising.
What's going on in your experience in this moment?
What's going on in your experience in this moment?
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
