Welcome,
And thank you for taking the time to join me in this present moment awareness meditation today.
Present moment awareness is simply the act of bringing the mind back to the moment.
The reality is there is nothing going on other than what we have in this moment.
The past is inaccessible,
And the present is inaccessible.
My name is Sue Waddell,
And I hope this meditation brings you clarity and focus today.
Make yourself comfortable.
Sit upright with your back preferably unsupported.
Your shoulders should be stacked above your hips,
And your hands can lay loosely in your lap.
Simply close your eyes and bring your awareness to your breath.
Feel the breath coming in to the nostrils,
And the breath coming out through the nostrils.
Breath coming in,
Breath coming out.
Bring all of your attention to your breath.
Feel the sensations of your breath.
The breath as it comes in through the nostril,
And the breath as it comes out through the nostrils.
Now bring your focus to the entrance of the nostrils just above your top lip.
Feel the sensations of the cold air coming in through your nostrils,
And the warm air coming out through your nostrils.
If the breath is long or short it doesn't matter.
We don't worry about breathing shortly or deeply.
Just let the breath be as it is.
If the mind wanders onto thoughts,
Just be aware of them,
And let them drift away like clouds in the sky,
Returning to the breath.
If the mind wanders onto sensations in your body,
Don't try to resist them.
Just let them be and return to the breath.
If the mind wanders onto sounds in the environment,
Don't try and block them out.
Just be aware of them and return to the breath.
Always returning to the breath.
Bring the spotlight to the entrance of the nostrils where every part of your consciousness currently exists.
Remain observant,
Awake and watchful.
If your breath is disturbed by a thought,
Sensation or sound in the environment,
Simply return to the breath.
Now we'll sit in silence without any further instruction,
And if the mind wanders,
Simply return to the sensation of the breath.
Itch.
Com Now,
With the eyes still closed,
Relax your concentration.
And as we close out this practice today,
In your own time,
Slowly open your eyes.
Thank you for your practice.
