And welcome to the session.
Invite you to take a seat.
Or lie down.
And get yourself comfortable.
You can close down the eyes if you wish Just begin by slowing down the breath.
Breathing in through the nose.
Low into the belly.
And slow.
Continuing to take those slow,
Deep breaths.
Taking a moment to scan the body and the mind.
For any surface level attachments that you can release.
And setting the intention.
That for the duration of this session.
You will be all in on the practice.
Focused attention.
And ethan.
Being here and now.
Now allowing your breath to return to its normal rate.
Turn your attention upon it.
Focus your mind upon the sensations of the breath entering and leaving the nose.
Try to capture every moment of the breath in your awareness.
The rise.
The full.
And the pauses in between.
Taking a moment to notice your mind's attention.
Are you able to focus upon the breath?
Or is your mind trying to wander?
The water calm and clear.
Or wavy.
Cloudy.
Maintaining attention upon the breath.
Easy today.
Will challenge it.
Easy or challenging.
Calm or chaotic.
It is all worth the same.
A primary goal.
To become aware of where the mind is.
Mindfulness is the awareness that arises.
From purposely paying non-judgmental attention to the present moment.
In a formal meditation practice.
Our goal is to simply be aware of where it is.
Is it on the breath?
Or has it become lost in thought?
If it's become lost in thought,
That's okay.
Gently return it to focus.
Sometimes it helps,
Almost speaking to those thoughts.
Or memories or other phenomena that arise.
If they're persistent,
You could say something like.
.
.
For the moment.
We are going to focus upon the breath.
I will attend to you later.
We can think this later.
And then you return your focus back to the breath.
Really feeling the sensations of the breath at the nose deeply.
Which nostril is the air travelling?
Left.
Right.
Noting the temperature change.
A little bit cooler on the way in.
Little bit warmer on the way out.
Noting the natural depth of the breath.
Without changing.
Without becoming consciously controlling of the breath witnessing the rise and the fall.
Pauses in between.
Each breath.
Is like a cloud.
Or wave.
Or a leaf.
At first glance they look the same.
But we know that each one is different.
The next five breaths.
Really focusing deeply.
Witnessing it all.
Capturing every sensation.
If you find yourself lost in thought.
That's okay.
Lovingly.
Return your focus back to the breath.
That is the practice.
Awareness in a moment.
We're going to sit together in silence for 10 minutes.
Paying mindful attention to the sensations of the breath.
The nose.
When entering this 10 minutes.
Enter it with the attitude that this is the first 10 minutes of breathing.
You have or will ever take.
Perhaps the last ten minutes.
The idea being is that this moment.
These next 10 minutes.
Are all that there is.
Approaching it with beginner's mind.
With the attention,
As if,
This was the first 10 minutes of breathing.
You have ever experienced.
Really feeling deeply the sensations of the breath at the nose.
With some broad awareness onto the entirety of the body and the mind.
What does it feel like to breathe?
Be in this moment.
Focused.
If at any time your mind wanders.
Vice have lost in thought.
That's okay.
Lovingly,
Return it back to the breath.
Beginning again.
Let's begin.
You'd like to maintain the meditation I'm more than welcome to do so.
With everyone else just gently returning.
Back to their bodies.
Back to the session.
Back to their day.
Today we practiced mindfulness.
Using the breath as an anchor.
Mind wanders.
We bring it back.
Reminding you that mindfulness is the awareness that arises from purposely paying non-judgmental attention.
The present moment.
Non-judgmental is key.
Your mind is focused and calm.
Or chaotic and unfocused.
Either way,
That is okay.
That is the nature of the mind in this moment.
Yes,
We will return it back to focus.
Mind wanders we bring it back.
But the act of practicing mindfulness is the awareness.
Is the capturing of or the noticing of where our mind is.
So even if you can't,
Even last one breath.
Before your mind bounces,
That is okay.
If you can last the 10 minutes.
Is equally okay.
Both are worth the same.
The meditation you are having.
The completed meditation is the best meditation.
No matter the nature of the mind.
That's why when we notice our mind wandering You must celebrate.
That is the wind.
We caught our mind wandering.
We just gently bring it back to focus.
A mind might wander again.
That's okay.
We bring it back to focus.
We use the traditional anchor of the breath.
Because it's always there.
Ever-present.
It's always changing.
It's a good stimulus to focus upon.
But when practicing.
You can choose anything.
Sensations.
Sounds.
Sights.
Or even internal things,
Internal visions.
Flame in the void meditation or thoughts of themselves.
Those are more advanced practices but you pick an object and you return your focus to it.
Just reminding you that we're not.
Practicing meditation to get good at meditation.
Of practicing to take the benefits of the meditation.
Off the mat.
And into our daily lives.
View mindfulness as the core skill necessary for almost everything else.
If you know the nature of your mind.
If you can catch it before it wanders too far.
And then focus it.
Core ability.
Will allow you to go deep in other-mindfulness and introspective practices.
It'll help you to learn,
It'll help you with your job with creativity with your relationships with friends and family.
Your own existence in this world.
Your mind wanders.
You become aware of that.
You accept that fact.
And you take the action to bring it back.
Again and again and again.
Thank you for joining me I'll see you in the next session
