The following meditation is called mindfulness of the breath,
Awareness of breathing.
This meditation is designed to help you turn your awareness inward,
To be mindful of your inner experiences and mindful of the breath.
Please take a few moments to settle into a relaxed sitting position,
Either on a straight back chair or on a soft surface on the floor.
Allow your back to adopt an erect and comfortable posture.
If you are sitting on a chair,
Place your feet flat on the floor with your legs uncrossed.
If you feel comfortable,
Gently close your eyes fully or partially.
Take three deep breaths to settle into your body and into this present moment.
You can begin by noticing the way your breath is moving in the body.
Breathe from your diaphragm or lower stomach rather than the chest.
If you like,
You can put your hand on your stomach and feel the way it moves with the breath.
You may notice that as you breathe in,
The stomach rises and as you breathe out,
It falls.
Spend a minute or two exploring these breathing sensations.
Cl outgoing messages 100% happen every day.
Remain free.
You you you you you There is no need to try to control your breathing in any way Simply let the breath breathe itself.
It knows how to do it automatically.
As best as you can,
Also bring an attitude of openness,
Acceptance,
And compassion to this practice.
There is nowhere to go,
Nowhere to be,
Nothing to be fixed,
Or no particular state to be achieved.
As best as you can,
Simply allow your experience in this present moment to be your experience without needing it to be other than it is.
You you you Sooner or later,
Your mind will wander away from the focus of the breath to thoughts,
Planning,
Daydreams,
Or physical sensations or emotions.
This is perfectly okay.
It's simply what minds do.
It wanders.
When you notice that your awareness is no longer on the breath,
Gently congratulate yourself.
You have returned to the present moment and aware of your experience.
You may want to acknowledge where the mind has wandered to,
Perhaps greeting it.
Hello,
There is thinking.
When you are ready,
Gently shift your attention back to awareness of the breath,
Using the breath to anchor you back to the present moment.
To the present moment.
There is nothing you have to do.
You can be a witness to any thoughts that come and go in the mind,
Like watching clouds in the sky flow by,
Constantly changing with the motion of the wind,
And yet your breath continues flowing in and out as the clouds flow by.
Your breath is also moving and changing,
Coming and going,
Like a wave of relaxation,
Bringing in energy and renewal,
And then releasing.
However your mind has wandered,
As best as you can,
Being open and compassionate to your experience.
And congratulate yourself each time for reconnecting with your experience in this moment.
So you are breathing in.
I am aware that I'm breathing in.
Breathing out.
I am aware that I'm breathing out.
