And during this mindfulness training we'll be using a technique to observe the flickering of attention towards thoughts and sounds.
If you just start out by taking your meditation posture.
Now close your eyes over lightly and 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.
And small explosions sit in the air as your journey heter Dziękuję and true devotion Now slowly bringing your awareness into your body.
Being aware of what it feels like just to sit here.
Aware of any warmth or coolness within your body.
Holding them gently in mind.
Now place one hand within the other and rest them gently in your lap.
Bringing your awareness to the touch of your hands.
Starting to become aware of the sensations of warmth,
Of coolness,
Of pressure.
Now we're going to create the conditions to observe the flickering within the mind.
The flickering of attention.
Feeling the touch of your hands gently in mind.
Relax your mental effort and allow your mind to wander.
See if you can observe any movements of your attention.
Now we're going to create the conditions to observe the flickering of your mind.
Now we're going to create the conditions to observe the flickering of your mind.
Did you notice your attention move?
Now bringing your awareness back to the touch of your hands.
Really establishing your awareness within that touch,
The warmth,
The coolness,
The pressure.
Now relax.
And see if you can notice the flickering of your attention away from the touch.
Now we're going to create the conditions to observe the flickering of your mind.
And see if you can observe any movements of your mind.
Did you notice your attention move?
Now bringing your awareness back into the touch of your hands.
The warmth,
The coolness,
The pressure.
Relax your mental grip on the touch of your hands and see if you can observe the flickerings within your mind.
And focus on where your attention moves to,
But rather see if you can notice the movement itself.
See if you can notice that flickering within your mind.
And see if you can observe any movements of your mind.
And see if you can observe any movements of your mind.
Did you notice any flickering of attention?
Now bringing awareness into the whole of your body.
Being aware of the warmth,
The coolness within your body.
The heaviness as it relaxes.
The whole body just sitting here.
Now relax your mental grip on your body and allow your mind to wander.
See if you can notice any movements,
Any flickers of attention away from the awareness of your body.
And see if you can observe any movements of your mind.
And see if you can observe any flickers of attention away from the awareness of your body.
Did you notice any movement of your attention?
Could you notice any flickering of movement within your mind?
Now we're going to do the same exercise but with breathing.
Relaxing your awareness within your body.
Relaxing your chest and belly allow your breathing to flow freely and naturally.
Now bring your awareness to the tip of your nose.
Just gently observing the breath.
Notice that as the breath comes in,
You may feel movement or coolness at the tip of your nose.
Start to notice as your breath goes out,
You may feel movement or warmth.
And gently keeping these sensations of breath in mind.
And see if you can observe any flickers of your mind.
Now relax your mental grip on the breath at the tip of your nose.
And see if you can notice little movements,
Little flickers of attention away from your breathing.
And now we're going to do the same exercise but with breathing.
Relaxing your awareness within your body.
And now we're going to do the same exercise but with breathing.
Did you notice your attention move?
Did you notice little flickers of your attention towards thoughts,
Towards sounds?
Now widening your awareness to your whole body.
And becoming aware of the experience of your breath as it flows throughout your body.
As your breath comes in,
Your body feels expanding outwards.
And as your breath goes out,
Your body deflates relaxing inwards.
And now we're going to do the same exercise but with breathing.
Aligning your awareness with the expansion and deflation of your whole body.
And now we're going to do the same exercise but with breathing.
Now relaxing your mental grip on your breathing,
Allow your attention to wander to move.
See if you can notice any flickering of your attention away from your body as it breathes.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
Could you notice any movement of your attention?
Could you notice a flickering of movement within your mind?
Could you notice any movement of your attention?
And now bringing your awareness back into your body.
Start to widen your awareness and be aware of sounds that are far away.
Being aware beyond your body.
Allow awareness to ground in this openness,
This opening to all six senses.
And now we're going to do the same exercise but with breathing.
Now relax your mental grip,
Your mental effort and see with your awareness wide whether your attention moves or you can notice flickering of your attention.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
And now we're going to do the same exercise but with breathing.
Did you notice your attention move?
Was there any flickering within your mind?
Was your mind settled and still?
Now slowly bringing your awareness back into your body.
Being aware of the warmth,
The coolness.
Being aware of touch.
Bringing your awareness within your body.
Just becoming aware of any sounds around you,
Allowing the sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
