During this mindfulness training we'll develop the skill of observing our attention move during mindfulness of breathing.
Start out by taking your meditation posture.
And closing your eyes over lightly,
Start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
And allowing the change within the sound to hold your attention.
Now bringing your awareness into your body.
Into the experience of just sitting here.
Becoming aware of the experience of warmth or coolness within your body,
Holding them gently in mind.
Also becoming aware of the touch of your hands.
And the pressure of your body as it rests on the chair on the floor,
Grounded.
Aware of your whole body just sitting here.
Keeping the experience of your body in mind.
See if you can notice any time your attention wanders away from it.
Àng As your attention wandered,
If so where is it wandered to?
Acknowledge it and bring your awareness back to your body just sitting here.
Acknowledge it and bring your awareness back to your body just sitting here.
As your attention wandered,
If it has that's okay,
Just acknowledge it and bring your awareness back to the experience of just sitting here,
Grounded within your body.
Now relax your chest and belly,
Allow your breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of your breathing.
Just observing the breathing as a flow of sensations within your body.
See if you can notice anytime your attention wanders away from it.
See if you can notice anytime your attention wanders away from it.
As your attention wandered away from the breathing,
If so that's okay.
Acknowledge it and gently bring your awareness back to your body,
Grounding within your body,
Experiencing the flow of your breathing within it.
And see if you can observe whenever your attention wanders away from it.
As your attention wanders away from the breathing,
If so that's okay.
Have you wandered off?
Where did your attention wander to?
Acknowledge it,
Relax and gently come back to the flow of breathing within your body.
See if you can notice anytime your attention wanders away from it.
Now start to pay closer attention to the moment your in-breath begins.
When you can be aware of the beginning of the in-breath,
Follow that breath all the way to the end,
Aware of the full length of the in-breath.
See if you can become aware of the beginning of each out-breath.
As you become aware of the beginning of the out-breath,
Also follow it all the way to the end,
Aware of the full length of each breath.
Aware of the full length of the in-breath,
And aware of the full length of the breath as it goes back out again.
Now keeping the length of each breath in mind,
See if you can notice every time your attention moves away from it towards a thought,
To a sound,
To a sensation within your body.
Now,
As you move away from the thought,
See if you can notice every time your attention wanders away from it.
Have you wandered off?
Where has your attention wandered to?
Acknowledge it,
Relax,
Bringing your awareness back into your body,
The flow of the breathing.
Following the full length of each breath,
Noticing whenever your attention moves away from your breathing.
Now,
As you move away from the thought,
See if you can notice every time your attention wanders away from it towards a thought,
The flow of the breathing.
Now start to widen your awareness to your whole body,
Becoming aware of how your body responds to breathing.
Noticing that as your breath comes in,
Your body fills,
Expanding outwards.
Noticing that as your breath goes out,
Your body deflates,
Relaxing inwards.
Aligning your awareness with the expansion of the in-breath and the deflation of the breath.
Now keeping the experience of your body as it breathes in mind,
See if you can notice any time your attention wanders off to a thought,
To a sound.
Now,
As you move away from the thought,
Notice that as your breath goes out,
Your body deflates,
And your body moves away from it.
Has your attention wandered?
If it has,
That's okay,
Just acknowledge it,
And bring your awareness back into your body,
Experiencing your whole body as it breathes.
Now,
As you move away from the thought,
Notice that as your breath goes out,
Your body deflates,
And your body moves away from it.
Has your attention wandered?
Where is it wandered to?
Acknowledge it,
And gently come back into your body,
The experience of your body breathing.
As you relax more deeply with each out-breath,
Hold that feeling of calmness,
Relaxation,
Calmness,
Relaxation in mind,
Holding it gently,
See if you can observe any time your attention wanders away from it.
Now,
As you move away from the thought,
Notice that as your breath goes out,
Your body deflates,
And your body moves away from it.
Has your attention wandered?
So that's okay,
Just acknowledge it,
Relax,
And come back to relaxing,
Calming with each out-breath,
Allowing it to draw you more deeply,
More deeply in.
And deep with each out-breath.
Calm.
Okay.
Okay.
Okay.
Okay.
Now gently bringing your awareness back into your body,
Becoming aware of the experience of just sitting here,
The warmth,
The coolness,
The touch,
The heaviness of your body as it relaxes.
Start to be aware of any sounds around you,
And allowing those sounds to come into you.
And when you're ready,
You can gently open your eyes.
Thank you for spending this time with me.
Take care of yourself.
Have a wonderful day,
And goodbye.
