Welcome to this classic mindfulness practice,
Mindfulness of the breath.
You deserve this moment that you've carved out for yourself,
Giving your body the right to be here now as we settle.
Why am I practicing this?
Simply for being more connected,
Grounded,
Present,
Aware.
Let's get into this.
Notice how your feet are making contact with the floor,
Noticing the different areas of pressure from each foot.
As you do this,
Let this be.
Noticing any judgments your mind may make about this experience,
Being with this.
Even when there's a difference in pressure from each foot,
It doesn't need correcting or fixing.
It's an invitation for us to drop further and further into this experience.
And as you've been doing this,
The natural rise and fall of your belly has been continuing its cycle.
Deeply tune into this experience and rest your awareness here,
In breath,
Out breath.
Tuning into the subtleties of this experience,
Such as the way your clothing may move against your skin or any other experience that only you have this felt sense of.
Notice any subtle experiences from the breath,
Specific aspects that only you can acknowledge when you fine-tune into them.
And of course,
Again and again,
The mind does want to carry you away.
Every single time you notice distraction is a win,
Not a moment of failure and an opportunity to come back to the waves of your breath.
And now,
Moving your awareness inside your body and notice how your body breathes,
Feeling the texture,
Sensing into the texture of your breath.
In breath,
Out breath.
Maybe there's a different felt sense experience from the in breath compared to the out breath.
Two very similar experiences,
But when we tune into them,
We notice just how different they are.
Allowing everything else to be,
The sounds around you,
The sensations,
The thoughts coming and going in your mind,
Everything can happen whilst you anchor to your breath.
Noticing thoughts that hook you and carry you away compared to the thoughts that just come and go in the background are a different experience.
Mindfulness is about letting everything be.
And this includes the thoughts in our mind,
Coming and going,
Coming and going.
All taking place whilst you connect to this anchor that you have chosen.
Staying with this point of connection,
Thoughts coming and going,
Sounds coming and going.
Thoughts coming and going like cars on a street or clouds in the sky as you remain connected to your point of focus.
Staying with the experience of your breathing and this time fine tuning into the temperature of your breath.
The cool air coming in and the warm air as it leaves.
See if you can fine tune your awareness to exactly where this takes place.
Notice exactly where the cool air takes place.
Notice exactly where the warm air takes place.
This is your point of connection.
This is your focus.
Everything else just happens.
Taking the time to thank yourself for opening up a space to practice this.
And so,
In these last few moments,
This meditation will be drawing to an end.
