To today's mindful breath meditation practice.
Begin simply settling into a comfortable position and allow your eyes to close.
Or maybe keep them open with a softened gaze.
Begin by taking several long,
Slow and deep breaths.
Breathing in fully and exhaling fully.
Breathe in through the nose and out through your nose or mouth.
Allow your breath to find its own natural rhythm.
Bring your full attention to noticing each in-breath as it enters your mouth or nose,
Travels down through your lungs and causes your belly to expand.
Breathe in through the nose and out through your nose and causes your belly to expand.
Notice each out-breath as your belly contracts and air moves up through the lungs back up through the nostril of your mouth.
Invite your full attention to flow with your breath.
Notice how the inhale is different from the exhale.
You may experience the air as cool as it enters your nose and perhaps warm as you exhale.
As you turn more deeply inward,
Begin to let go of noises around you.
If you are distracted by sounds in the room,
Simply notice them and then let yourself bring your intention back into your breath.
Simply breathe as you breathe,
Not striving to change anything about your breath.
Try not to control your breath in any way.
Observe and accept your experience in this moment without judgment.
Just paying attention to each inhale and each exhale.
If your mind wanders to thoughts,
Plans or problems,
Simply notice your mind wandering.
Watch the thought as it enters your awareness as neutrally as possible.
Then practice letting go of the thought as if it were a leaf floating down a stream.
In your mind,
Place each wandering thought that arises on a leaf and watch as it floats out of sight down the gushing stream.
Then bring your attention back to your breath.
Your breath is your anchor.
You can return to it over and over again when you become distracted by thoughts.
Notice when your mind has wandered.
Observe the types of thoughts that hook or distract you.
Noticing is the richest part of learning.
With this knowledge,
You can strengthen your ability to detach from thoughts and mindfully focus your awareness back on the qualities of your breath.
Practice coming home to the breath with your full attention.
Watching the gentle rise of your stomach on the in-breath and the relaxing letting go on the out-breath.
Allow yourself to be completely with your breath as it flows in and out.
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Follow the air all the way in and all the way out.
Mindfully be present in this moment using your breath.
As this practice comes to an end,
Slowly allow your attention to expand and notice your entire body becoming aware of the room your body is in.
And when you are ready,
Open your eyes and come fully back into the room.
The breath is always with you as a refocusing tool to help you bring yourself back to you.
Maybe set your intention to use this practice throughout your day to help cultivate and strengthen attention.
Until next time,
Be well and namaste.
