During this mindfulness training we will develop the skill of training our attention.
If you just start out by taking a meditation posture 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.
Becoming aware of any sounds around you.
Now slowly bringing your awareness into your body.
Becoming aware of what it feels like just to sit here.
Now slowly bringing your awareness into your body.
Becoming aware of any warmth or coolness within your body.
Putting 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 or on the floor,
Grounded.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Now just keeping the experience of just sitting here in mind.
See if you can notice any time your attention wanders away from it.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Now relax your chest and belly.
And allow your breathing to flow freely and naturally within your body.
Becoming aware of the gentle movement of the breathing.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
And just being aware of where the breath is most clear to you.
Aware of that one point,
Just experience the breath as it flows in and it flows back out again.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Becoming aware of the full length of each breath.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
See if you can notice the moment each breath begins.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
When you can become aware of the beginning of each breath,
Also become aware of its middle and its end.
Aware of the full length of each breath.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
And the pressure of your body as it rests on the chair or on the floor,
Grounded.
Now,
Gently bring your awareness to the tip of your nose.
Stop being aware of the different sensations you feel as the breath comes in and as it goes out.
Maybe you feel coolness as the breath draws in.
And maybe you feel warmth as the breath goes out.
Not controlling the breath in any way is being aware of its gentle flow.
And maybe you feel warmth as the breath goes out.
Notice any tension from effort that you feel and relax and soften that effort.
And maybe you feel warmth as the breath goes out.
And the breath flows in and it flows out with no effort at all.
And maybe you feel warmth as the breath goes out.
Now,
To develop your attention,
I'd like you to start to gently count each breath as it goes in and as it goes out.
Every time a breath goes out,
Give it a number starting at one.
Do this until you count at five out breaths and start at one again.
If you get distracted in any way,
Start again at one.
So when you can Have you wandered off?
To a thought,
To a sound.
If so,
This is okay.
Just gently bring your awareness back to the tip of your nose,
Counting each out-breath again.
And start back at one again.
To other,
I stress,
Hey,
Those sit ups,
Oh,
Dear,
Yes,
Sit ups.
Onto the right.
.
Have you wandered off?
To a thought,
To a sound?
If so,
This is okay.
Just gently bring your awareness back to the tip of your nose,
Counting each breath again.
.
Becoming aware of the sensations of warmth,
Of coolness.
Counting each out-breath until you've counted five out-breaths and starting again.
.
.
Now I'd like you to start to observe how your attention moves.
And also observe how your mind creates and fills the gaps of that attention.
.
.
As your attention moved away from your breathing.
If so,
Just acknowledge it and gently bring your attention back again.
.
Treat this like a game.
Your game of observing how your attention moves using counting to track the movements of your mind.
Tracking movements of your attention.
.
.
Whenever your attention wanders,
Just acknowledge it and gently refocus your awareness of the tip of your nose.
Becoming aware of the experience of the breath as it comes in and as it goes out again.
Keeping track of your breathing by counting from one to five out-breaths.
.
As your attention wandered away from the breathing.
If so,
Just acknowledge it and gently bring your awareness back to the tip of the nose again.
Becoming aware of the experience of the breath as it comes in and as it goes out.
.
.
Now I'd like you to start to observe the breath as it comes in and as it goes out from the tip of your nose,
Free from any counting.
.
Notice any movements of your attention away from your breathing.
.
.
As your attention wandered.
As your attention moved away from the breathing.
If so,
Acknowledge it and gently bring it back again,
Becoming aware of the experience of your breath.
.
Now bringing your awareness back into your body.
Just becoming aware of what it feels like just to sit here.
Aware of the warmth,
The coolness to touch.
The heaviness as your body relaxes.
And opening your awareness and starting to be aware of 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.
