During this mindfulness training we will develop the skill of focusing our awareness.
If you just start out by taking your meditation posture.
Now closing your eyes over lightly.
I'd like you to start to be aware of what it feels like just to be here.
Now close your eyes over lightly.
Just becoming aware of any sounds around you.
And allowing the change within the sound to hold your attention.
Now close your eyes over lightly.
Now slowly bring your awareness into your body.
Becoming aware of what it feels like just to sit here.
And bringing your hands together,
The tips of your fingers touching each other.
Your hands can rest lightly in your lap.
Be aware of the sensations of that point of touch.
Not focusing too closely with too much effort but instead relax.
Now close your eyes over lightly.
Now slowly bring your awareness into your body.
As your attention wanted.
Now widen your awareness to your whole body just sitting here.
The warmth,
The coolness.
Noticing that the touch of your fingers becomes more distant.
As you experience the whole of your body.
Now close your eyes over lightly.
Now slowly bring your awareness into your body.
As your attention wanted.
Now open your awareness to beyond your body.
Listening to sounds far away.
Now close your eyes over lightly.
Experience the touch of the air on your skin.
Now close your eyes over lightly.
Holding your awareness very wide,
Experience all five of your senses.
Now close your eyes over lightly.
Now close your eyes over lightly.
Notice that the touch of your fingers is very far away now,
Very distant.
Now close your eyes over lightly.
Being aware of distant sounds,
The touch of the air on your skin,
Grounded.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now bring your awareness back to the touch of your fingers.
Noticing the sensations you can experience in that touch.
Notice that when you focus on the touch of your two fingers,
That the experience of your five senses becomes distant,
But all your awareness is brought to this one point.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now bringing your awareness out to your body.
The warmth,
The coolness,
The pressure,
Keeping your whole body in mind.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now opening your awareness to the whole room,
To the experience of your five senses.
Now close your eyes over lightly.
Now close your eyes over lightly.
The distant sounds,
The feeling of the air as it touches your skin.
Now close your eyes over lightly.
Now close your eyes over lightly.
Opening your awareness fully.
Being aware of everything.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now bringing your awareness to the touch of your fingers.
To your middle fingers touching each other.
Now close your eyes over lightly.
Being aware of that sensation of touch.
Gently focusing on just this one thing.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now close your eyes over lightly.
Now bringing your awareness to your whole body just sitting here.
The experience of warmth,
Of coolness,
Of touch.
Now close your eyes over lightly.
Start to be aware of any sounds around you.
Now close your eyes over lightly.
And when you are 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.
