In this mindfulness practice we simply want to focus on to our breath.
That may help us to become aware,
Present and eventually we are also relaxing.
But that is not the purpose.
The purpose is to be aware in the present moment in a kind and non-judging way.
Try to find a position,
A position where you can be awake but comfortable at the same time and where you have the chance to breathe and where the breath can flow naturally.
Maybe you want to sit or lie or stand or eventually even walk.
Whatever suits best for you,
Just do it.
And ask yourself the question,
Do I want to make myself more comfortable?
What can I do to make my posture feel more at ease?
If you identified something then just do it.
Maybe you want to have a pillow or a blanket or whatever you need.
And if it feels comfortable for you,
You may close your eyes and let us tune in into this moment.
And ask ourselves the question,
How am I doing right now?
Just be open and curious for the answer.
If you're doing fine it's totally okay and if you're doing not so good that's also absolutely okay.
There is no need to reach or change something in this practice.
What is most relevant is that you are here right now.
It might be the case that breathing stresses you.
If breathing stresses you then you can bring your attention to your feet or you can change the breath into a breathing rhythm that is more comfortable for you or you can always stop this mindfulness practice.
What is most important is that you feel at ease.
And I would like to invite you now to shift your attention to your breath.
Where in your body do you notice your breath the most?
As it may be in your stomach where you observe your belly going up and down.
Or would you say that you feel your breath the most at your chest?
Or is it eventually the nose where you observe the wind from each out and in breath?
Just observe.
Where in your body do you observe and feel your breath the most?
Or is it maybe a total other place or several places at the same time?
There is no right or wrong.
Just be open and curious and bring your attention to the middle of the sensation of your breath.
May it be eventually at your nose,
Your chest,
So eventually your stomach or any body part.
And notice when you breathe in what happens there.
And when you breathe out what do you observe?
This body part where you notice your breath the most.
And eventually your mind drifts off.
You're telling your stories.
You try to solve things.
This is totally normal,
Totally okay.
Try to bring your awareness back to your breath,
To the place in your body where you observe and notice your breath the most.
And as the famous Zen teacher Thich Nhat Hanh said,
What can help you is that you say to yourself,
I know I breathe in,
I know I breathe out.
It is your awareness to this moment.
I know I breathe in,
I know I breathe out.
This awareness is already practicing your mindfulness.
I know I breathe in,
I know I breathe out.
And eventually your mind is drifting off again.
This is natural,
And totally okay.
Try to be gentle to yourself and bring your attention back to the body part where you notice your breath the most.
This is one connection between our thinking mind and our body,
The breath.
And we're slowly coming to the end of this mindfulness practice,
But before we are doing this,
I want you to reply to two questions.
The first question is,
What did I learn about myself in this mindfulness practice?
And the second question is,
How am I doing now?
And any reply is fine.
If you're doing good,
It's totally okay,
And if you're doing not so good,
That's also absolutely okay.
I would like you now to take three last deep breaths on your speed.
And when you're ready,
Then take all the time you need to open your eyes if you had them closed.
