This is the second of ten mindfulness practices designed to help you increase emotional balance and presence in the current moment.
While the first practice grounded your awareness in the body,
This practice will help you connect your awareness to the breath.
This breathing meditation is a foundational practice and there's tremendous power in its simplicity.
We'll practice this by following three basic steps.
First we'll bring the focus of your attention to the breath.
Second,
You'll notice that the mind will wander away and you'll become lost in thought.
And third,
You'll shift your attention back to your breath without judgment.
You'll do this over and over and it's a process that will increase your awareness.
You'll also increase your ability to have the breath become an anchor to the present moment.
So you can begin by sitting wherever is comfortable for you.
Take a deep,
Intentional breath and let it go.
Observe the sensations in your feet and legs and hands,
Where each make contact wherever you're sitting.
Then gently shift your attention to the sensations of your breath.
Notice the breath as you breathe in and out.
You don't need to breathe in any particular way,
Just let the breath breathe itself.
Notice and observe the sensations in your body where you make contact with the breath.
You might notice the breath in your nose as the air comes in and out.
You might notice the breath in the chest or lungs as they rise and fall.
You might notice it in the stomach as it goes in and out.
It doesn't matter where you notice the breath.
Just hold your attention on that part of the body and on the sensations of the breath.
You might notice that you get lost in thought,
The mind wanders away,
You get caught up in thinking or remembering or planning.
That's perfectly normal,
That's what the mind is going to do.
When you notice that the mind has wandered,
Just return the focus of your attention back to your breath without judgment.
We'll practice this in silence for one minute.
Holding your attention on your breath,
Noticing when you become lost in thought,
And returning your attention back to your breath without judgment.
Notice and observe the sensations of your breath.
Notice what it was like when you were lost in thought and became aware that the mind had wandered away.
Be present in this moment by connecting your awareness to your breath.
As we conclude this exercise,
Bring an attitude of gentle acceptance to whatever it was like for you to participate in this practice.
Widen your attention to the sounds in the room.
Notice what it feels like to sit where you're sitting.
Take a deep intentional breath and let it go.
When you're ready,
You can open your eyes and bring this sense of connection to the next moments of your day.
