Hello,
My name is Stephen Proctor.
In today's guide of meditation we are going to be using a technique to train our attention.
To do this we use a method of counting the breaths as they come in and out through the tip of the nose.
To use the technique you place awareness at the tip of your nose,
Being aware of each breath as it comes in and as it goes out.
Each time the breath goes out you give it a number,
Starting at 1,
Until you have counted 5 breaths.
When you have counted 5 out breaths you start again at 1.
If you get distracted at all,
Wander off to a thought,
To a sound,
Or forget the number you are up to,
You start again at 1.
Treat this like a game,
It's a game of developing mindfulness and a game of developing concentration.
The key to this is to be gentle with this exercise and not put in too much effort.
Just be aware when you are doing this that your focus is on the experience of the breath as it comes in and out through your nose.
And that your attention isn't sitting on the numbers themselves.
If you just start out by taking a meditation posture.
Now close your eyes over lightly.
Relax your jaw and place your tongue behind your two top teeth.
Now gently take a deep breath in.
And as you are breathing out just allow yourself to relax.
Now start off by being aware of the feeling of your body sitting or lying down.
Start to notice that throughout your body there is a feeling of heaviness.
Anchor your awareness within that feeling of heaviness in your body.
Also start to be aware of a place where your body touches the chair or the floor.
Keep that experience of touch and heaviness in mind continuously.
And notice every time your attention wanders away from it.
Now relax your chest and your belly.
And allow your breathing to flow freely.
Be aware of the full length of each breath as it comes in through the tip of your nose.
Moves through your chest,
Deep down into your belly.
And as it goes all the way back out again.
Mentally feel the full length of each breath.
See if you can notice the moment each breath begins.
Also notice the middle of the breath and its end.
As your concentration starts to grow,
Allow your awareness to move to the tip of your nose.
Start being aware of the different sensations you feel as the breath comes in and as it goes out.
Holding your awareness to the tip of your nose,
Start to count each breath as it comes in and as it goes out.
Every time a breath goes out,
Give it a number,
Starting at one.
Do this until you have counted five out breaths and start at one again.
If you get distracted in any way,
Start again at one.
Have you wandered off to a thought?
If so,
Just bring your awareness back to the tip of your nose,
Counting each out breath and starting at one until you counted five breaths and start at one again.
Have you wandered off to a thought or a sound?
If so,
Acknowledge it and gently bring your attention back to the breathing of the tip of the nose.
I'd like you to start observing how your attention moves and how your mind creates and fills in the gaps of that attention.
Have you wandered off to a thought or sound?
Has your attention moved away from the breathing?
If so,
Acknowledge it and gently bring it back.
Treat this like a game,
Your game of observing how your attention moves,
Using the counting to track the movements of your mind,
Your attention.
Just refocus your attention on the tip of the nose,
The experience of the breath as it comes in and out and start counting each breath,
Beginning at one again.
Have you wandered off to a thought or sound?
Now bring your awareness back into your body,
Into the feeling of just sitting here.
Ground your awareness in the experience of heaviness and touch.
Start to be aware of any sounds around you,
Hear them but don't listen to them.
And when you're ready,
You can gently open your eyes,
Be aware of seeing,
Be aware of being in the room.
Thank you for spending this time with me.
Take care of yourself and goodbye.
