7 Minute Mindful Sitting Practice

A seven-minute mindfulness sitting, offering you an opportunity to settle a little more deeply into the moment.

Transcript

We begin this seven minute mindfulness practice by bringing ourselves into a posture that's upright and stable as we lower or close our eyes,

Whichever we prefer,

And bring our attention to the body sitting in this chair or on this cushion as we breathe.

Taking three slower,

Deeper breaths than we may normally take as we breathe in and out,

Breathing in and out,

Breathing in and out.

As the breath resumes its natural rhythm and flow,

Whatever that may be in this moment,

And we notice and observe the sensations arising in and around the body,

Breathing,

Resting our attention on the breath.

Aware of the in-breath,

Aware of the out-breath,

And of the sensations.

Arising where the air flows perhaps into and out of the nose or mouth,

Noticing the flow of air as it makes contact with the body,

Or perhaps of the belly riding along the wave of the breath,

Feeling the movement of the belly as it expands on the in-breath and softens on the out-breath.

In whatever way you know this breath,

Not as something different from you or something that you are doing,

But that which you are,

Rest your attention in the knowing of being breathed.

There is nothing you need to do.

This is a practice of being.

This is a practice of being present for whatever arises in the field of awareness,

In the field of your life,

And when you notice the mind wandering,

Returning,

Returning to the breath.

The mind can move in a thousand directions,

But there is only this moment,

This breath.

This is a practice of being.

And when you are ready,

In the next moment or two,

With an awareness of doing so,

Lifting the gaze,

Opening the eyes.

Reviews

Brief, but very relaxing. I became fixated on the word “thinking,” and soon realized I was thinking about “thinking.”

Thank you. I needed to go back to basic steps.

Ideal brief mefitation for anytime of day. Very simple and helpful.

This is a wonderful meditation to begin a mindfulness practice. Thank you!

Very beautiful. Thanks.

Short and effective

Thank you. Very centering

A peaceful reminder of being mindful with the breath