And welcome to the session.
I invite you to lay down.
Will take a seat.
And get yourself comfortable.
Close down the eyes if you wish and just begin by slowing down the breath.
Breathing in through the nose low into the belly.
Just a bit slower than what you're currently doing.
When you're ready.
Taking another slow deep breath and then allowing your breath to settle into its normal rhythm.
And turning your attention upon it.
Today we'll be practicing mindfulness meditation.
Beginning with.
Focus of the breath.
Entering and leaving the nose.
Really paying attention to the breath of the nose.
Noticing all of the details Arise.
The Falls.
And the pauses in between.
Noting other aspects of the body and the mind space that might be popping up.
Tensions.
Desires.
Those pauses to breathe in to release.
If at any time you find yourself lost in thought or distracted as gently.
Lovingly.
Return your focus back to the breath.
The goal is not to empty the mind.
Just to become aware of where the mind is.
At any one time.
Is your mind focused upon the breath.
Or has it wounded?
The awareness of where the mind is.
Is the practice.
So if you notice yourself wondering bring that attention back to the breath.
You can add to this practice if you like.
A simple internal repetition.
On the in-breath.
Repeat the word in.
With your internal dialogue.
Not the out-breath.
Could repeat the word out.
Continuing to maintaining your awareness and attention upon the breath but adding the labels in and out.
It helped to maintain focus.
Let's try that now.
Focusing upon the sensations of the breath at the nose internally repeating the words in and out.
With your breath.
At any time you find yourself wandering or lost in thought Begin again.
That is the practice.
Here is a story of the Buddha.
After achieving enlightenment.
Went off to meditate.
In retreat for a month.
Practicing.
Breath focused awareness.
And upon his return when asked.
Why would you spend such time?
As an enlightened master.
On the breath.
He replied,
It's a beautiful state of being.
That cannot help but agree.
This breath,
This moment.
This.
Exact point.
The now.
Is beautiful.
You notice yourself lost in thought memory,
Sensation.
Label it.
It was a thought.
That was a sensation.
And then return back to the breath.
In a moment,
I'm going to sit in silence for 10 minutes.
During this time i encourage you to maintain focus upon the breath.
If you like using the tools of labeling.
The breath in.
And out.
To help you maintain focus.
If at any time you find yourself lost in thought.
Distracted.
Simply return your focus back to the breath and begin again.
Do so with an attitude of love and compassion.
Reminding you that the goal is not.
To maintain focus.
It is.
Of the deeper goal,
The overarching goal.
Is to become aware of where the mind is.
If the mind gets distracted.
Gets lost in thought.
Our true goal is to become aware of that fact.
The secondary goal of returning it to focus and maintaining the focus on the breath.
So indeed.
We extended the time period of meditation long enough.
Eventually.
We would lose focus regardless.
So in that way we're almost bound to fail.
If we reframe it.
To okay our true goal.
To maintain awareness of where the mind is.
And every time we lose focus and become aware of it.
That is a success.
That is the practice.
That is what we want to be doing.
Awareness first.
Focus second.
Training bus.
So let's sit for 10 minutes.
Practicing mindfulness meditation.
Let's begin.
Okay.
So if you'd like to maintain the meditation You are more than welcome to do so.
But for everyone else,
Just gently returning back to their bodies.
Back to the session.
To their day.
In this session,
We explored mindfulness meditation.
Through the practice of breath focused attention.
Your mind wanders,
Bring it back.
Reminding you that the goal of mindfulness meditation to become aware of where the mind is.
Mindfulness is the awareness that arises purposely paying non-judgmental attention.
The present moment.
Where is the mind?
That is the goal.
Secondarily we are practicing focus.
Anchoring our mind to the breath.
Focus.
And awareness.
Are important skills that will transcend the meditation mat.
We explored also the additional tool of labelling.
And and and.
Out,
Out,
Out,
With the breath.
I'm in two minds about that practice.
On the one hand I notice it helping me to stay focused but on the other hand,
I find myself focusing upon the words.
Not upon the breath.
So my focus is sort of muddled.
It helps to maintain focus.
As in my mind does not wander.
But it becomes this combination event.
As opposed to just.
The breath.
I encourage you to explore all of the different tools and aspects of marvellous.
And find what works for you.
Reminding you that everything we do here.
.
.
Is just a suggestion or an offering.
Designed to help give you another tool for your meditation toolbox.
Is the tool.
Is a way that you can use it.
And I encourage you to explore the uses for yourself.
Taking every practice that is offered.
As a suggestion.
And finally,
Reminding you that what we are doing here is a skill.
Some people are born with more or less aptitude to every particular skill that you come across.
But what is true for everyone is that with practice,
With repetition,
With guidance,
Your skills will improve.
The more we practice mindfulness meditation.
The more aware of where our mind is,
We will become.
And the more focused it will be on going.
Practice.
That's it.
Time on the mat.
That's what we're doing here and what we'll continue to do.
For joining me.
We'll see you in the next session.
