Let's begin our meditation practice by finding a posture that allows you to be relaxed and alert at the same time.
Keeping the back straight but not tense.
Relaxing the shoulders and if you want you may close your eyes or leave them open is up to you.
Today we are going to practice focused attention and for that purpose we're going to use the breath as the anchor of our attention for this practice.
So let's begin by taking a deep breath in and a long and slow breath out.
At this time bring your attention to your breath sensing the breathing in,
The breath out,
Just feeling the sensation of the air going through your nostrils.
Maybe a slight movement on the chest or the belly.
Whatever you experience your breath more clearly simply rest your attention there.
There's no need to change the way that you breathe or to think about the breath itself but the practice is just to pay attention to the breath with kindness,
With curiosity.
When the mind wanders and it will wander simply notice the distraction and bring your attention back to your breath.
Breathing in,
Breathing out.
If a thought arrives to your mind don't worry it's normal it's the nature of the mind.
Simply be aware about that thought there's no need to interact with the thought or try to push them away or chase him after.
Simply notice the thought and bring your attention back to your breath.
Breathing in,
I know that I'm breathing in,
Breathing out,
I know that I'm breathing out.
We are going to close this practice by taking a deep breath in and a long and slow breath out.
Whenever you are ready you can open your eyes and bring your awareness back to the space where you are.
Thank you very much for practicing with me.
Thank you.
