Begin this MBAT training session by taking a moment to settle into your position.
Feel your feet flat on the ground.
And check your posture.
To see if you are sitting in a way that embodies a sense of dignity and presence.
And supports a feeling of gentle wakefulness.
And beginning now by bringing your full and complete attention to the gentle movement of breath in your belly.
Noticing how the air flowing into your body moves your belly up and how your out breath brings your belly back down.
Just letting yourself feel that movement.
And maybe noticing the feeling of your clothes on your body in this particular place.
And all the sensations that are present with this movement as your breath gently flows in and out of your belly.
And now gently moving your attention up and focusing on your chest area.
And just noticing how does the breath move my body in this particular place.
And simply allowing yourself to be with the sensation of each in breath and out breath in the chest area.
Keeping your attention gently focused on the sensations of your lungs filling with air.
And observing the details of the sensations of the out breath as it flows out of your body.
And noticing being mindful and watchful of your attention shifting away from the breath.
Maybe to follow a sound or a thought or maybe a sensation in the body in a different part of your body.
When this happens remembering not to self-criticize but to name the distraction that pulled your attention away.
And bringing your attention gently yet firmly back to the observation of your breath.
And simply allowing your attention to rest on the breath as it rises and falls.
Remembering also not to try to change or control the breath in any way.
Simply being content to observe how your body is breathing in this particular moment.
Without interfering and without controlling.
And now gently shifting your focus up again and gathering your attention around the nose.
And observing how do I feel the out breath as it flows through my nostrils.
And maybe noticing the subtle differences between the length of the out breath and the length of the in breath.
And perhaps feeling that the temperature between the fresh cooler air pulled into your nose differs when it is warmed by your body and exhaled through the nose as well.
Just noticing the details as you maintain your focus on the flow of air in and out of your nose.
And now shifting your focus to the one place,
Whether it's your belly,
Your chest,
Your nose,
Or yet a different place where you can feel your breath manifesting itself most clearly.
That place where you can feel your breathing most will be the anchor for your attention during the remainder of this exercise.
Collect all your attention at your anchor now and see if you can allow your focus to rest in this place.
Content to observe without changing.
Simply resting in observation.
And noticing if the attention strays from the breath.
Naming the distraction,
Whether it's thinking of the past or the future or self-talk and then bringing the attention firmly back to your anchor.
And just observing the details of your body breathing.
Perhaps if you find it useful,
You can start to count your out breaths.
Counting one for the out breath,
Two for the next.
All the way up to 12 and then again to help you support your focus and the keeping of your attention at your anchor.
And just breathing.
Becoming aware of distractions and bringing the attention back.
And now slowly becoming aware of the rest of your body,
Feeling your posture,
The weight of your body as it sits here and breathes.
And slowly becoming aware of the space around you,
Hearing the sounds.
And when you're ready,
Allowing the eyes to open.
And completing the MBAT training.
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