We begin this six-minute mindfulness practice by bringing ourselves into a posture that's upright and stable.
As we lower or close our eyes,
Whichever you prefer,
And bring our attention to the posture as we breathe.
And taking three slower,
Deeper breaths,
Then you may normally take not too much,
But a little slower,
A little deeper.
As we breathe in and out,
In and out,
In and out.
Allowing the breath to resume its natural flow and rhythm,
Whatever that may be in this moment.
Observing the breath.
And noticing the sensations of the body breathing.
You are being breathed.
There's nothing you need to do.
But sit and rest your attention on that which is happening,
The breath.
Aware of the sensations of the body moving with the breath,
The torso lifting,
The rib cage expanding on the in-breath,
And softening on the out-breath.
Following the breath.
And when from time to time you notice that your mind has wandered in that moment of waking up,
You have a choice.
You could continue with the thoughts,
The story being woven in that moment,
About the past or the future,
Or even of that moment.
Or you can return your attention to where you initially placed it.
The breath,
Which patiently awaits your return.
This is a practice of resting our attention on the breath with the intention to keep with the breath.
And when we notice that we've forgotten that we're somewhere else,
We return.
Again and again and again.
Breathing.
And when you're ready in the next moment or two,
With an awareness of doing so,
Lifting the gaze,
Opening the eyes.
With an awareness of doing so,
Lifting the gaze,
Opening the eyes.
