First foundation of mindfulness meditation,
Breath and body.
Sit in a comfortable and attentive posture,
Allowing your back to be straight but not rigid or stiff.
Feel your head balanced on your shoulders,
Allowing your face and jaw to relax,
With arms and hands resting in a comfortable position.
Be attentive to what's happening within your own awareness,
Right here and right now,
Without judgment.
As you sit,
Begin to notice the sensations of breath.
Pay attention for a moment to how your abdomen moves on each in-breath and each out-breath.
Noticing as the belly naturally expands as you inhale and naturally contracts as you exhale.
Notice the movement of air through your nose,
The slight tickle as you inhale,
And the subtle warmth as you exhale.
Notice the rising of the chest and shoulders as you breathe in,
And the falling of the shoulders and chest as you exhale.
Now,
Find the spot in your body where the sensation of breathing is most vivid.
Perhaps it's the abdomen or the chest or shoulders,
Or perhaps it's the movement of air through your nose.
Try and bring your attention to that spot.
If your mind starts to wander,
Simply bring your attention back to the sensations of breathing.
Notice the movement of air through your nose,
The slight tickle as you inhale,
And the subtle warmth as you exhale.
As you breathe in,
Be aware of the in-breath.
As you breathe out,
Be aware of the out-breath.
Simply observe the breath going in and the breath going out.
Notice the movement of air through your nose,
The slight tickle as you inhale,
And the subtle warmth as you exhale.
As you breathe in,
Be aware of the in-breath.
As you breathe out,
Be aware of the in-breath.
You may notice your attention shifting away from the breath from time to time.
It's perfectly normal for thoughts to wander into fantasies,
Memories,
Worries,
Or things you need to do.
When you notice your mind has wandered,
Try and meet it with a spirit of friendliness.
You don't need to do anything about it.
There's nothing to fix.
Rather than forcing it,
Simply try to allow yourself to become curious about what it's like to be breathing right now.
And you'll find that the attention is naturally drawn back to the physical sensations of breath as it moves through your body.
You may notice that the attention is drawn back to the physical sensations of breath as it moves through your body.
You may notice that the attention is drawn back to the physical sensations of breath as it moves through your body.
You may notice that the attention is drawn back to the physical sensations of breath as it moves through your body.
You may notice that the attention is drawn back to the physical sensations of breath as it moves through your body.
After building a foundation of calm attention to the breath,
You may wish to expand your awareness to include the experience of the senses.
Are there any sounds?
Are there any sights,
Even from behind closed eyes?
Are there any sounds?
Are there any smells?
Are there any smells?
Are there any tastes?
Do you notice any physical sensations?
Do you notice any emotions arising?
Do you notice any emotions arising?
Do you notice any physical sensations?
Do you notice any sensations arising?
Allow these sensations to naturally arise and naturally fall away.
Stay with these sensations gently and allow them to go as they pass.
There is no need to try and control or focus on them.
There is no need to try and control or focus on them.
There is no need to try and control or focus on them.
You may notice that the mind attempts to interpret every sensation,
To give it a label or name,
Or to create a story about it.
A sound in the room may remind you of some music,
Or you may notice a smell and start thinking or wondering whether it comes from a nearby kitchen.
You may notice how the stories your mind creates can quickly hide the sensations that sparked them and how easy it is to be separated from the reality of present time experience.
You may notice that the mind attempts to interpret every sensation,
To give it a label or name,
Or to create a story about it.
You may notice that the mind attempts to interpret every sensation,
To give it a label or name,
Or to create a story about it.
If at any point you find yourself being carried away by a particular experience,
Or you find yourself lost in thought,
Gently bring your focus back to the breath and then return your attention to the flow of sensation.
Rather than being drawn into the mind's stories and thoughts,
Try and remain attentively focused on the changing sensations themselves.
Allow the pure sensations to fill your awareness.
Allow sound just to be sound.
And taste just to be taste.
Pay attention to pure vision.
Allow yourself to be curious about the specific experience.
What is the texture of this physical sensation?
What does an emotional sensation feel like physically in the body?
Try and investigate the direct experiences of each sensation without interpretations or labels.
There's no need to describe.
Simply observe and feel.
Notice that the sensations appear and then disappear,
Or simply change.
Notice how the flow of sensations is constantly changing.
Nothing stays quite the same.
Nothing is quite certain.
From moment to moment,
Everything in experience is changing.
The senses are impermanent.
What is sensed is likewise impermanent.
As this meditation comes to an end,
Recognize that you spent this time being intentionally aware of the physical sensations.
Realize that you spent this time being intentionally aware of your moment to moment experience.
Building the capacity for opening the senses to the vividness,
To the change,
To the vitality of the present moment.
Sending your skill to be curious about and open to whatever presents itself without judgment.
Then,
Whenever you're ready,
Allow your eyes to open and gently bring your attention back to the space you're in.
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