Namaste.
Please sit in a posture that allows you to be comfortable and relatively still,
But not so relaxed that you fall asleep.
Mindfulness meditation practices.
Start by focusing on the breath,
Which is called anapana.
And then we shift our awareness to whatever else is happening in the body and mind.
I'd like to invite you to notice your breath as it is right now.
And now I'd like to invite you to take three deep breaths in through the nostrils,
Exhale out from your mouth.
And then we'll take a deep breath in through the nostrils.
Return to whatever breath is comfortable and natural for you.
And please just observe the breath.
Any differences from before you took the three deep breaths?
And now.
As you keep your awareness on your breath,
I'd like to ask you a few questions.
To start with,
How do you know you're breathing?
Where in your body do you feel your breath most clearly?
You might notice the breath coming into your nostril.
And passing out from your nostrils.
You might instead feel the rising and falling of your abdomen.
Or you might simply be aware of your whole body sitting and breathing.
Then feel it coming out of the itself.
Each time your mind wanders,
Gently return to the breath.
Paying attention to breathing helps focus and calm your mind so that it can more easily stay present in the moment.
Then,
As you exhale,
Take a breath of joy to transportation around you.
In addition to the breath,
You can be mindful of other experiences inside you,
As they call your attention,
Various sensations in your body,
Your moods,
Your thoughts as they come and go.
Thank you.
You might notice a breath and then suddenly you might be aware of an itching in your back or arm.
Then you might hear a sound.
Then a thought might pop into your mind.
And then you might return to your breath again.
The key to being mindful is remaining aware of any of these experiences as they arise without getting lost in the story or thoughts connected with any of them.
You might notice a breath and then suddenly you might be aware of an itching in your back or arm.
Then you might realize a breath and then suddenly you might be aware of any of these experiences as they arise without getting lost in the story or thoughts connected with any of them.
Most people find that soon after they begin to pay attention to their breath or to some sensation in their body,
Without even knowing it,
They're gone,
Lost in their thoughts.
This is not bad.
It's just the way it is.
The eye sees.
The ear hears.
The mind sinks.
And thoughts are not the enemy.
And the mind can be trained.
How we respond when we realize the mind has been wondering is critical to the process of developing mindfulness.
If you get lost in a thought,
Patiently bring your attention back to the moment,
Remembering that you're sitting and breathing.
It's important to do this with kindness because reacting with frustration or annoyance only strengthens those qualities.
You're in the process of training your mind.
And just like training a puppy,
Patient repetition works better than punishment.
Rather than feeling aggravated because you've been lost,
You can appreciate instead that you've woken up from the dream.
Yeah,
Three to four people 13 people,
I will tell you the outlined words,
Societies are under the name of meditation.
.
Each time you return your attention with patience and kindness to the moment,
You strengthen those qualities as well as your ability to remain present.
Over time,
You will find negative patterns naturally unwinding and wholesome attitudes increasing.
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