Guided mindfulness.
Sit comfortably with the neck,
The head and the back straight.
Close your eyes and take a few deep breaths and feel where your body is in contact with the floor or the chair.
Feel the support.
Allow your body to settle and begin to notice the sensations associated with sitting.
The feeling of gravity,
Pressure.
Feel where the floor,
The chair supports your body completely.
Bring your attention now to the breath.
Observe the breath moving in and out of the body.
Where do you feel your breath moving?
Is it at the nostrils or the abdomen?
Notice where you feel yourself breathing.
Allow yourself to go into this feeling.
Notice it carefully.
There is no need to control your breath.
Just let it move in and out.
Observe the natural rhythm of your breath and allow your attention to just observe the sensation of breathing.
Each time your mind wanders,
Gently return it to the sensation of breathing.
Just feeling the breath.
As you focus on your breath,
You will notice that other perceptions and sensations continue.
Sounds,
Feelings,
Emotions,
Thoughts.
Simply notice these phenomena in consciousness as they emerge in the field of awareness and then return to the sensation of the breath.
The moment that you observe that you are lost in thought,
Notice the present thought itself as an object of consciousness.
Then return your attention to the breath.
Continue observing all that arises.
Notice it and bring your attention back to the breath.
Notice any sounds outside,
Outside of the room or of your body and then come back to the breath.
Notice any other feelings inside of your body or sounds inside of your body and then come back to the breath.
Notice the feeling of the chair or the floor underneath you,
That sensation.
It is an object in your consciousness.
As you experience sounds entering you,
Whether they're coming from inside or outside,
They are objects in your consciousness,
Just like your thoughts.
Every time you notice an object in consciousness,
Bring your mind back to the breath,
Which is just another object in consciousness,
But one that we're choosing to focus on.
All thoughts and sensations are objects in the experience of your being,
The space in which they arise.
Using your breath as an anchor,
Observe all objects as they rise and pass away.
Keep coming back to the breath.
No matter how wonderful or disturbing the thought might be,
Bring your attention back to the breath.
No matter what happens,
Observe whatever arises in your mind and come back to the breath.
Do not struggle with what arises,
Just observe it,
Accept it,
It is there,
And come back to the breath.
And you can continue like this for as long as you wish.
Keep coming back to the breath.
Let the breath remain as your anchor.
You you
