Beginners Mindfulness Of Breath To Build Focus

As we begin this practice,

Let's bring a gentle awareness to our breathing.

Just noticing our breath and the rise and the fall of our body as we breathe in and as we breathe out.

Resting and resting on the breath,

Allowing the breath to become a point of focus and an anchor.

Aware of everything that is around,

But choosing the breath as a point of focus above all else.

And if you find that your mind has wandered off into thinking or planning or judging,

Just notice that and gently but firmly bring your attention back to the sensation of breathing.

Resting and resting on the breath.

And if you find that your mind has got lost in thinking,

Just say thinking and gently but firmly bring your attention back to the sensation of breathing.

Resting and resting on the breath.

Just the breath.

And if you find you have a particularly intrusive thought,

Just say,

Not now.

And gently but firmly bring your attention back to the sensation of breathing.

Resting and resting on the breath.

Just the breath.

Just the breath.

Noticing the breath and resting and resting on the breath.

And as we come to the end of this practice,

Notice your feet on the floor.

Notice a strong back,

A softening into your belly.

Notice sounds that are around,

Sensations on the surface of your skin.

Notice your breathing and open your eyes.