Settling into a comfortable meditation seat,
You can choose a sitting position on a chair.
If you are,
Two feet firmly on the ground,
With your back nice and straight.
If you're sitting on a cushion,
Legs crossed,
That's great.
Back straight.
Hands can be on your knees or in your lap.
And let's just drop the chin down to the chest and closing your eyes.
You can close your eyes if you feel comfortable or you can leave them open.
And now we're just going to take in three beautiful deep breaths,
Energizing the body,
Breathing in through the nose.
And out through the nose.
Again,
Breathing in.
And out.
And last one,
Breathing in.
And out through the mouth,
Just side out.
That's great.
Resting your mind now just on a normal breath,
On a smooth breath,
A quiet breath.
Finding the breath in the body,
Whether it's at the abdomen or in the chest,
Or at the nostrils.
Just choosing one place where you can feel yourself breathing.
Resting at that place.
So we're going to imagine that we have installed the software,
Breathing 101.
The software is running and we're watching it operate.
It runs throughout the day and there's only so many times when we can watch where we can check in.
Be sure to close all your tabs that you have open in your mind.
Whatever story lines or projects,
Ideas,
Thoughts,
Let's just shut them down for now.
You may have a music program with some song that's playing.
Just encourage that to close now.
And we're just running the breath program.
Our hardware is infected with a virus of distraction,
Entertainment seeking.
Perhaps it's worry,
Stress,
Anxiety.
We can run the breath program and it will slowly ease and heal all these virus programs that are running.
And we can imagine we have a folder on our desktop and whatever pops up,
Because that's what we're used to,
All these little pop-ups,
Distractions like emails,
Ideas,
Thoughts,
Sensations,
Sounds,
Feelings in the body,
Whatever arises,
Imagine you can just click on that and drag it into the folder.
And the folder is called Bespone until later.
While we're running the breath practice,
Whatever arises,
We're just going to drag and drop into the folder and then return back to the breath,
Breathing.
Don't feel frustrated if there's too many pop-ups and notifications.
Just move them all into the folder and just see it as a process.
This is how it happens.
This is what happens.
And every time we bring ourselves back to the breath,
We are just building that program.
We are building our mainframe,
Our hardware,
Our brain.
Our brain is getting thicker according to neuroplasticity.
Every time we come back to the breath,
We've allocated those thoughts,
Storylines,
Distractions to that folder.
We return back to our breath,
Run the program,
And we do not judge ourselves for being distracted,
But we are aware of those distractions.
It's how we come back that really encourages that growth and that focus.
And that focus.
.
.
And as we're running the breath program,
We can upload another program that's very supportive.
It's called Gratitude.
Install it now and let it run.
And this gratitude works alongside breath.
We feel grateful that we are breathing.
We feel grateful for calmness,
For being able to practice mindfulness.
We feel grateful for our health,
For who we are,
For our great qualities,
All the other great programs we have running.
We have so many things to be grateful for,
And the people in our lives,
The people that are taking care of us,
Putting themselves on the line for us.
.
.
Coming now to the end of this practice,
Just drop the chin,
Let's take in one final deep breath in,
Breathing in through the nose,
And out through the mouth.
That's great.
Just stop for a moment before you open your eyes and just observe how you feel.
Do you feel any difference to when you're logged on?
Here we go,
Lifting the chin and opening your eyes.
Thank you for practicing with me today.
Take care.
