If you haven't had trouble meditating because of intruding thoughts,
This one is for you.
Maybe it feels like a chore because there are other things you feel you must do.
Maybe it's frustrating because you keep getting interrupted by your thoughts.
Thoughts of doubt,
Frustration,
Irritation or simply just boredom.
The purpose of this exercise is to reduce the amount of criticizing on negative thoughts.
It is to give space to be how you are and be with what is.
The practical goal is to have six minutes of returning to some sensation or something you experience.
It could be a moving body part,
The sight of a white wall,
A plant or simply your breath.
Pick something that is dull and somewhat constant.
Something you can return to and maybe feel some comfort in.
I'm going to say return to your breath,
But if something else is easier,
Do that instead.
Start this meditation by making yourself comfortable and ask yourself to accept all the distractions,
Doubts and worries that may come during this meditation.
Often we expect meditation to be free of these and we tend to tell ourselves off when they arise.
That will not be necessary now.
Leave the criticism for later and postpone your judgment.
You can judge the meditation and your performance after,
If you feel like it.
Even if you criticize yourself,
That's okay.
It isn't wrong and what you did isn't wrong,
It just is.
Even if thoughts of telling yourself off arise,
Let them be and turn your attention to your breath or the things you chose to focus on.
Try to do that now and notice gently if it's hard or if it's easy.
It's okay if it's hard,
It's fine if it's easy.
If you have to force it and squeeze yourself hard,
You can try picking something closer to yourself or a sensation that comes more naturally.
You can try picking something closer to yourself or a sensation that comes more naturally.
This practice is about returning to your breath.
Trying hard to stay there will not help you.
You can't do it better or more correctly.
Simply let your attention flow and steer it gently to your breathing or to the sound of my voice if you ever notice that thoughts or emotions have taken up your attention.
Notice the soles of your feet,
The sensation of socks or the ground and then notice your breath again.
Notice the details of it,
How it feels in the chest,
In your stomach,
How does it sound in your nose.
If you picked something you can see,
Notice the details in the surface.
What would it feel like to touch it?
Is it actually smooth or are there little wrinkles or dimples?
Take it all in.
Don't simplify it to its concept of wall or plant but explore what it truly looks like.
If you are focusing on a moving body part,
Just feel the sensations that arise as it moves almost by itself.
And if what you see or what you feel reminds you of something or if you get distracted,
Just return to your breath.
Don't think about why it happened,
Don't tell yourself off,
Just return.
When you get lost,
Just return to your breath.
You don't have to understand how or why it happened.
All we are trying to do is to return to the breath.
The more you return,
The more you will be used to returning and the more often you can do it and at some point it might take less effort or there will be fewer distractions.
For now,
Just return to your breath.
And now there will be a slightly longer pause.
Spend this time with your breath and return to it if you find yourself in thought or courting emotions.
This is to practice returning,
Even without outside reminders.
Easily and lightly notice what is here.
Is here nothing or are there thoughts,
Emotions,
Stories,
Judgment or are you trying to figure out what is going on or what to do next?
If any or none of the above,
That's ok,
Just notice your breath.
And right now you can stay here with the breath for as long as you like.
It's always here with you.
Or you can bring this calm inside with you.
It is always with you and right now you can stay here with the breath or with the calm inside,
Even when the meditation is over.
The meditation ends here with the sound of a bell,
But you can stay if you like or you can bring the peace of returning to your breath with you as you end the meditation.
