Welcome to this meditation on having a kind intent when we return to the breath as our focus of attention.
So before we start the meditation,
I want us to remember,
Bring to mind what our brains naturally do.
And we've talked a lot about in the course the default mode network.
And I just want us to have at the forefront of our minds how normal it is for our brains to wonder.
And how they're really doing their best to help us survive and protect us.
So just going into this meditation with that thought of,
Hey brain,
You are just doing your best,
Having that intention with it.
Also wanting to note that by focusing on our breath,
We're doing something that may seem irrelevant to our minds.
Because our breathing is automatic and done without any conscious.
We don't need to consciously be aware of our breath in order to survive.
So it may feel really irrelevant to parts of our mind,
Brain to continue to think about our breathing.
So just bringing that air of like,
It's really understandable why focusing on our breath feels unnatural or unnecessary.
So just having those two things in mind.
Okay,
This meditation is really all about just returning to the breath.
So if you've ever done mindfulness work,
This is a really common one that people start with.
That we're just going to be bringing our minds to the present moment,
Especially focusing on our breath.
So you can focus on how the breath feels coming in through your nose or how it is on your chest.
Pick one place where the breath feels most active or you're most aware of it.
And anytime your mind wanders,
We're going to bring it back to the breath.
And I'm going to be guiding us on how some strategies of how to bring the awareness back to the breath with a lot of kindness and care.
All right,
Taking a deep breath,
Getting settled and ready to be still.
Let's take two or three deep breaths.
Just arriving in this time and space,
Thinking into our bodies,
Feeling how it feels to be sitting,
Standing,
Lying down.
And on the next inhale and exhale,
I really want you to focus your attention on the breath.
What does it feel like when you inhale?
What does it feel like when you exhale?
Just continuing to focus on this space of noticing and witnessing your breath.
In and out.
And as soon as your mind wanders,
Which it inevitably will,
Because that's what brains do,
When you notice that you're not focusing on your breath,
That your awareness is elsewhere.
As soon as you realize that,
See if you can gently,
With a lot of kindness and care,
Invite your attention back to the breath.
So I like to use this kind of language.
Say,
Hey,
Attention.
Sometimes I say,
Hey brain,
Would you come back and focus on the breath?
Would you be willing to return to the breath?
Almost like you're opening out your arms and saying,
Would you come back and sit with me?
And then as you make that invitation,
Notice what comes up.
So if there's any resistance or any part of you that's like,
Ugh,
Back to the breath,
Or there's a part of you that's like,
Ah,
I'm supposed to be focusing on the breath.
Here I am doing this again.
Opening space through a breath of acknowledging all of that,
Even just turning towards it with a couple words.
Yeah,
I can see attention that you're wandering because something feels more important.
I understand.
Thank you for trying to keep me safe.
Thank you for doing your best to try and focus attention on where it seems most important.
And then continuing to invite it back,
Saying for this moment,
For these 10 minutes,
I'm wondering if you'd be willing to help me focus on the breath.
Kind of,
You can even kind of coax it up like,
Would you come back?
We're just going to do this for a short while.
Just focusing on our breath.
And if you notice a lot of judgment about leaving awareness of your breath,
Turn towards that too.
Oh,
Gosh,
You're really feeling irritated because you really want to do this meditation well,
Or you really want to receive the benefits.
And it's frustrating when my attention wanders.
And then just noticing,
And I'm aware now,
So I'm going to return to my breath.
Breathing in and out.
Feeling that flow of the inhale and the release of the exhale.
And then you even offer gratitude whenever your attention returns to your breath.
It's like,
Thank you for coming and sitting with me and focusing on the breath for this time.
Thank you for coming home to your breath.
So every time your attention gets pulled away to something else,
Just gently inviting it,
Opening up your arms,
Your kind of mental arms and saying,
Come sit back here with me in this space.
Would you come join me in focusing on the breath?
And again,
Noting any resistance,
Any frustrations,
Just turning towards that with a gentle,
Kind outlook of like,
Yes,
This too is here.
Yes,
I see you.
I witness you.
And then taking that next breath,
Saying,
Can we sit here for a moment,
Focusing on the breath.
Every time you return back with that focus,
Just offering a moment,
A little drop of gratitude of thank you for returning.
Thank you for doing this with me.
Placing your attention,
Inviting it back to your breath and then inhale.
Next,
Returning into this moment,
This breath.
Welcoming yourself home to your breath.
A lot of warmth and kindness and celebration.
Make your.
.
We're gonna bring this meditation to a close.
So if your attention has wandered again,
Just gently,
Lovingly,
Calling it back to your breath.
If it's already been resting there celebrate,
Say thank you for being with me.
And once you've called it back,
If it's been gone,
Celebrate it.
Say thank you for coming back in this moment.
I appreciate you resting with me in this moment on the breath.
And let's take three full deep breaths to close.
Inhaling and exhaling.
Again bringing your attention specifically into your body,
Noticing your seat or feet on the ground,
The environment around you.
Inhaling.
And on that last breath really offering gratitude for practicing,
For sitting still,
Taking a moment to be present and be kind to yourself while being present.
Inhale and exhale.
