Classic Mindfulness: And So It Is (Dual Awareness)

This classic micro-meditation helps us focus upon a specific anchor as everything else just happens around us. It uses the breath, but also the experience of noticing what you can see behind your closed eyes. Then, have the option of using dual awareness to see if this aids your concentration. ‘I am here for me in this moment’ is the simple affirmation to help us stay grounded before the sound of the bell closes off our meditation. All this is in the service of getting more centered, more aware, and more aligned with both ourselves and the present moment.

Transcript

Close your eyes if you wish to.

Notice the scope of what you can see behind your closed eyes.

Any patterns,

Shapes,

Colours.

Become aware of the you that looks out and notices this behind your closed eyes.

Now notice whatever your breathing is doing.

Pay attention to the gentle movement of your breath and allow your awareness to tune in to where you notice the movement,

Wherever that is.

And now notice both the experience of what you can see behind your closed eyes and your breathing at the same time.

Just experimenting,

Seeing what this is like.

Go with whatever is easier for you.

You can choose to notice what you can see behind your closed eyes and have this as your anchor,

Your point of connection.

Or you can choose your breathing having this as your anchor,

Your point of connection.

And maybe in this moment what gives you the least distraction is focusing on both points of connection at the same time.

Being with this.

I am here for me in this moment as I gently connect.

And so it is.