Hi I am Rosanna and this is a short sitting meditation for the mindfulness interventions training.
Let's arrange to look for a place where we could stay alone and not disturbed by people that are missing us or phone calls or any other distraction.
Let's arrange to sit still either on a straight back chair or on a floor on a cushion and coming to sit in an erect dignifying posture.
This meditation is best accomplished by setting aside a time to let it go of our natural mode of more and less doing to a mode of being to a mode of staying in the present and staying with our breath.
So I will invite the bell three times and I will start the sitting meditation.
Allowing now your body to become still you can place your hands on your knees or if you're sitting on a chair you can place them on your legs just feel your whole body sitting here right now feeling the contact with the floor the chair or the cushion feeling you breathing yes just bring your attention to the fact that you are breathing and following the breath from the beginning to the end following the in breathe from the beginning to the end and following the out breath from the beginning to the the end.
Bringing your complete attention to the fact that you are breathing.
Staying present to your breath.
Staying close to your breath.
And becoming aware of the movements of your breath as it comes in into your body and as it leaves your body.
Continuing with the breath the way it is.
Not trying to change anything.
Not trying to control anything.
Just following the breath as if you're following the waves on the ocean.
Very close.
Full attention to the in-breath.
Full attention to the out-breath.
Observing the breath from the beginning to the end.
Being aware of your breathing and the feelings associated with breathing.
And if you feel comfortable with it.
Bringing your full attention to your breathing deep down in your belly.
Feeling the abdominal wall as it expands gently on the in-breath and as it falls back towards your spine on the out-breath.
Feeling your belly and being close to the feelings of expanding and contracting.
Expanding and contracting.
And simply being totally here in each moment with each breath.
Simply being.
Not trying to do anything.
Not trying to get anywhere.
Being with your breathing.
Following the in-breath from the beginning to the end.
And continuing to following the out-breath from the beginning to the end.
Being with your breathing.
Just giving your full care,
Your full attention to your breath.
And of course that happens with all of us.
You will most likely find that from time to time your mind will wander.
Your mind will go to thoughts,
Fantasies,
Thoughts of the past,
Anticipation of the future,
Worries,
Memories,
Whatever.
And just by noticing that your attention is no longer here,
No longer present with your breath,
You are back into the mindfulness.
You are back into paying attention intentionally to the present moment with no judgment.
So without giving yourself a hard time just intentionally escort your attention back to your breathing.
Breathing in,
I am aware that I am breathing in.
Breathing out,
I am aware that I am breathing out.
In,
Out.
Bringing your full attention to your movement,
To your body's movement as you breathe in and as you breathe out.
Full attention to the breath as if you are caring for your breath as you care for a baby.
Stay with it,
Staying close to your breath.
Breathing in,
I know I am breathing in.
Breathing out,
I know I am breathing out.
And now as we approach the end of the sitting meditation,
You might want to congratulate yourself.
Recognizing that you spent this time nurturing yourself by dwelling in a state of non-doing.
Just congratulate yourself and intentionally allowing this practice to become present in every domain of your life.
As your day goes on,
You are aware of your breathing and you are aware of at any time you can stop doing and start being,
Being with your breath.
Even for one breath,
Yes.
And I am honored to have you here with me.
I will invite the bell three times and that's the end of this sitting meditation.
The bell is ringing.
The bell is ringing.
