During this mindfulness training we'll be developing the skill of observing the whole breath and observing any movements of attention away from it.
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.
Allowing the change within the sound to hold your attention.
Starting to become aware of the experience of warmth or coolness within your body.
Gently holding them gently in mind.
Also becoming aware of the place where your body touches the chair or the floor.
Gently holding them gently in mind.
Now opening your awareness to your whole body just sitting here.
And see if you can notice any time your attention wanders away from it.
Gently holding them gently in mind.
As your attention wandered away from you.
As your attention wandered.
As your attention wandered away from you.
Now relaxing your chest and belly allow your breathing to flow freely and naturally within your body.
Becoming aware of the natural flow of your breathing.
Gently holding them gently in mind.
Experiencing the breathing as a flow of sensations within your body.
Gently holding them gently in mind.
Being aware of this flow of sensations as if from a distance.
Gently holding them gently in mind.
As your attention wandered away from you.
Being aware of your breath as it draws in through your nose.
Moves through your chest.
Breathes deep down into your belly and all the way back out again.
As your breath comes in silently say in.
As your breath goes out silently say out.
If your attention wanders that's okay.
Just acknowledge it by silently saying wandering,
Wandering.
Take a slow softening breath to relax.
And become aware of the breathing as it comes in and goes out.
Gently holding them gently in mind.
Gently holding them gently in mind.
The flow of the whole breath as it moves through your body.
Keeping your awareness wide on your whole body.
And just being aware of the breath as a flow of sensations within it.
Gently holding them gently in mind.
As your breath goes out silently say in.
Can you notice any strain in your breathing?
If so,
Relax that strain within your body.
Gently holding them gently in mind.
Gently holding them gently in mind.
Can you notice any strain in the watching itself?
If so,
Also relax that strain.
And take a slow breath out through your nose.
Relax and wait.
Feeling the breath to draw in by itself again.
Feeling the flow of that natural breath within your body.
Feeling the flow of the whole breath.
Gently holding them gently in mind.
Gently holding them gently in mind.
As your attention wandered.
If so,
That's okay,
Just acknowledge it and bring your awareness back to your breathing.
Gently holding them gently in mind.
Gently holding them gently in mind.
Gently holding them gently in mind.
Gently holding them gently in mind.
As your attention wandered.
Gently holding them gently in mind.
Feeling more closely aware of the flow of the breathing within your body.
What sensations can you notice within the breathing?
What sensations can you notice within the breathing?
Allowing your awareness to stay with that flow of sensations within your body.
Relaxing any effort or strain within your breathing.
Relaxing any effort or strain within your breathing.
Relaxing any effort or strain within the watching.
Relaxing any effort or strain within the watching.
Relaxing any effort or strain within the watching.
Allowing the flow of sensations within your body to start to enchant you,
To draw you in.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Becoming more calm.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Now slowly bringing your awareness back into your body.
Becoming aware of the experience of just sitting here.
The warmth,
The coolness within your body holding them gently in mind.
Relaxing any effort or strain within your body to start to enchant you,
To draw you in.
Start to become aware of any sounds around you,
Just allowing those 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.
