This is Mindful Reflection number 6.
I'm Stephen Scatini.
So,
Make yourselves comfortable.
You don't really need a special position.
But you want to stay alert and relaxed.
And it's that combination of alertness and relaxation which makes meditation enjoyable.
So,
With your back straight and erect,
You let your shoulders relax.
And you let your hands and wrists relax in your lap,
On your knees,
On the arms of the chair.
And you relax your head,
So that it's looking very slightly downwards,
Eyes half open or closed.
Your shoulders relaxed,
Your head and neck relaxed.
And the breath coming and going.
And you're just watching it.
Nothing special.
It's just your breathing,
Combined with your attention.
And by paying attention to the breath,
It becomes special.
And you don't have to look for that specialness.
Just feel the breath.
Feel your body breathing.
Experience this moment.
And bringing your mind back to the breath,
When you're distracted.
Staying in the body.
Just being here.
Being conscious.
And being aware not only of your body,
But your sensations as well.
Especially the sense of here.
The sound hits your eardrums,
Transmits to the brain,
And you know where you are.
You can hear it.
You know some of the things that are going on around you.
And this is the present moment.
Very simple.
Very real.
And you are paying attention.
And listening to the moment.
Remembering that it's very brief.
It's changing.
Each moment gives rise to another moment.
Similar,
But different.
And you notice that your experience is a series of moments.
One following on another.
Similar,
But different.
So that what you hear and what you feel is always changing.
Your life is changing.
It's moving forwards.
It never stops.
And feeling this in your body.
Not just the breath.
The sensation of hearing.
The sensation of touch where you sit on the chair.
Or your legs,
Wherever your hands are rested.
Breathing in and out.
Sensing in your body and out.
The sounds around you.
And asking yourself,
How does this feel?
Very simple question.
Very simple answer.
You don't need to put it in words.
Just pay attention to your feelings.
The general feeling of being here right now.
Is it peaceful?
Stressful?
Calm?
Hard?
Easy?
Natural?
Unfamiliar?
Or very familiar?
So many possible feelings.
Right now just focusing on the breath.
Come in and go in.
Aware of your body.
Posture.
Breathing.
Staying with the breath.
Bringing your attention back again and again.
Noticing when your attention leaves,
What distracts you?
What has taken your mind away?
Or what is holding your attention?
Staying with the breath.
Accepting distraction is a part of the process.
You are distracted.
You realize it.
You just take a quick look.
What is the distraction?
And then back to the breath.
What is your posture?
Is your back straight?
Is your chin tucked in?
Are you relaxed?
If not,
Where are you tense?
Or where is the pain?
Or in what way do you feel relaxed?
Just exploring.
Checking yourself out.
And telling yourself how it feels to be here and now.
And then back to the breath.
And then back to the breath.
Breathing into your chest.
Bringing your attention with it.
And feeling the breath from the inside.
Opening and closing your chest.
To notice how it is to be right here and right now.
You take three more breaths and open your eyes.
That's all for now.
Mindful reflections are thoughts for a mindful mood.
More at www.
Scatini.
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