8 Minute Mindful Sitting

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

Transcript

We begin this eight 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 body,

Sitting in this chair,

On this cushion,

As we breathe,

Aware of the in-breath,

Aware of the out-breath,

Aware of the body and where it makes contact with the cushion beneath,

Perhaps with the back of a chair behind,

Of the feet making contact with the ground or shoes or socks,

Aware of the hands and of the sensations arising in and around the hands,

The fingertips,

One resting in the other or resting on your lap as you breathe,

Aware of the body not just sitting but moving.

With the breath,

The torso lifting the rib cage expanding on the in-breath and softening on the out-breath,

Aware of the breath itself as it flows into and out of the body.

And when you notice from time to time the mind wandering,

Lost in thought,

In that moment of mindfully being aware of where the mind is,

That thoughts have traveled away from the object of your attention in that moment of awareness,

Gently bringing attention back to the breath.

Breathing in and breathing out,

Allowing this moment to be as it is.

Breathing in and breathing out.

Returning to the breath.

Aware.

Aware of the breath.

And in the next moment or two,

When you're ready,

Lifting the gaze,

Opening the eyes.

Reviews

Thank you for this wonderful meditation, Scott.

Calming and relaxing.

This is a breathing meditation

Great! Simple and easy to follow thank you

Lots of pauses between instruction.....I enjoyed the time to focus.