We begin this nine-minute mindfulness practice by bringing ourselves into a posture that's upright and stable as we lower or close the eyes,
Whichever you prefer,
And bring our attention to the sensations of the body sitting as we breathe.
Taking three slower,
Deeper breaths at your own pace,
A little slower,
A little deeper than the ordinary breath.
As we steady the body a little bit more for this period of concentrated awareness,
And as the breath resumes its natural rhythm and pacing in this moment,
Whatever that may be,
We notice and observe the flow of the breath as it moves into and flows out of the body.
Breath73 breathing in breathing out Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
In,
Out.
Breathing out.
And when from time to time the mind wanders as is its nature,
In that noticing,
In that moment of waking up and reestablishing mindfulness,
Gently escorting the attention back to the breath which patiently awaits your return.
And when from time to time the mind wanders as is its nature,
In that noticing,
In that moment of waking up and reestablishing mindfulness,
Gently escorting the attention back to the breathing with an awareness of breathing.
Breathing and sensing the breath as it moves through the body and as the body moves with the breath.
Breathing.
And when the mind wanders,
Gently returning.
The mind can move in a thousand directions,
Past,
Future,
Continuously and frequently,
Slipping away from this moment as it is.
And so often we get pulled away,
Lost at some other point in time,
Long gone,
Or that may never even happen.
Simply returning to this breath,
This moment,
As it is.
And when you're ready,
With an awareness of doing so,
Lifting the gaze,
Opening the eyes.
