You are about to take some time to sit while paying attention to your breath.
Please make sure you are sitting comfortably and won't be interrupted.
Put your phone off or in airplane mode.
Leave daily activities as they are and change to an attitude of non-doing.
For this exercise put yourself on a chair or a cushion in a way that is comfortable for you,
Back straight,
Pelvis slightly fielded forward with an attitude of openness and dignity.
When sitting in this posture bring your attention to the movement of your breath.
Notice how you inhale and how you exhale.
There is no specific way to breathe.
Just notice how you are breathing,
Deep or shallow,
Quicker or slower.
Just follow your breath without trying to steer it.
Just stop doing and follow the breath.
We don't have to go anywhere,
There is nothing to achieve.
This is his time for being,
Just being with the breath.
Notice how the breath brings movement to your body,
Your belly,
Your chest.
Be aware of the rising and falling of the abdomen or another spot where you can easily notice the breath,
Like at your nostrils.
Just paying attention to the full in-breath and the full out-breath.
What most people start noticing when they try to follow the movements of the breath for some time,
Is that that is not so easy.
Frequently our attention wanders off.
That's not a problem,
Nothing to worry about.
It's part of the way our mind works.
The only thing you have to do is notice it and bring the attention back,
Friendly and firmly,
To the observing of the breath.
Wandering off and coming back to the breath.
No matter if that happens ten or a hundred times,
Over and again you bring the attention back,
Friendly and firmly,
At the breath.
Notice how the inhalation starts,
Reaches a turning point and changes into an out-breath.
Notice the transition to a pulse and then to another impulse to in-breath.
And so on.
In and out.
We'll talk another time.
The abdomen rises and falls again and you just follow that movement with attention.
The spine rises and falls again and you just follow that movement with attention.
The spine rises and falls again and you just follow that movement with attention.
The spine rises and falls again and you just follow that movement with attention.
The spine rises and falls again and you just follow that movement with attention.
Change your attention now.
If it has wandered off,
No problem.
You're not doing anything wrong.
Just notice it and you're already present again.
Just bring your attention friendly and firmly back at the breath or at the belly rising and falling or at the air brushing your nostrils.
Again and again the breath goes in.
In and out with you paying attention to that movement.
Curious,
Open and with a fresh eye.
You don't need to steer your breath.
That's taken care of by the body.
Just follow it,
Choosing its own pace just as needed.
And if you have wandered off,
Just bring back the attention at the exercise.
Wandering off is part of our system.
The exercise is to notice it and with noticing you're already back again.
The breath goes in and out again,
The belly rising and falling.
And you just follow that movement in and out.
In and out.
Obtain feeling of Auburn.
Following the breath,
Going in,
Reaching the turning point and going out again.
And then there is another impulse to inhalation.
Moment by moment by moment.
Spirit in the 04 dozen Upon hearing the bells signaling the end of this exercise,
You can choose to stay seated for a while with the breath or to end this exercise in your own way and pace.
Maybe you want to thank yourself for having taken this time to pay attention to the breath.
