Welcome to your meditation practice.
Find your seat with the eyes closed and remember your motivation.
Remember your motivation for cultivating mindfulness and allow the energy of that motivation to bring you back to this present moment.
Let's begin by establishing a posture to support being present with the breath.
Whether you're seated on the floor or on a chair,
Allow your spine to be straight but not stiff,
The eyes closed.
Let the hands rest comfortably on the lap or knees and gently move the body from side to side so that you can then settle your posture along the center of gravity,
A point of balance within the body that allows your head and neck to be aligned,
Your shoulders released,
Your spine straight but not stiff.
And take a few deep,
Full breaths.
And as you do,
Release any hidden tensions from the neck and shoulders,
Torso,
Arms and legs.
Feel yourself seated at full attention without tension and turn to the natural breath.
Let the breath follow its own rhythm.
Be aware of the breath as it moves through the nostrils,
Down the throat,
Into the lungs and out at its own rate.
Attend to the breath.
Bring your attention to the experience of the breath.
And if mind wanders,
If attention becomes absorbed in some thought or emotion,
Memory or planning,
Note that,
Be aware of it and mentally be aware,
Not breath.
Gently note,
Not breath.
And with that awareness,
Return to the breath.
Whenever attention may wander away,
Whether it's to an insight or to some other kind of thought that's more disturbing,
There's nothing to evaluate,
Nothing to judge,
Nothing to be concerned with or to push away.
Mentally be aware,
Not breath,
And return your attention gently to the rhythm of the breath.
Whatever else may draw your attention,
Whether it's sounds in the outer environment,
Inner reactions,
Thoughts or emotions,
All can be as not breath.
And with that recognition,
Return,
Return to the breath.
And with that,
Return to the breath.
Being present with the breath arises as you become aware of attention wandering,
So you can gently return to the rhythm of the breath.
No matter how many times attention may wander,
There is no need to evaluate,
Judge or assess.
Simply notice,
Not breath and return attention to the breath.
Nothing sandwiched.
Feel the natural rhythm,
The movement of the breath.
Return again and again,
Whenever attention wanders,
Noting not breath,
And using that awareness to gently reorient to the breath.
And now be aware of the qualities that you've cultivated,
The sense of stillness or peace or presence.
Right,
Having taken the time to do this reflective practice.
And when you're ready,
Open your eyes.
