This is a 15-minute guided meditation for mindfulness training for smokers.
Begin by sitting fully erect on a cushion or chair.
Close your eyes.
Take a few moments to focus on each part of your posture,
Your sit bones,
Your lower back,
Your upper back,
Your head and neck.
For the next 15 minutes,
Give yourself permission to let go of your responsibilities,
Your plans,
Your worries.
Allow this time to be committed to just your happiness and well-being.
Now,
Intentionally slow your breathing and allow it to deepen.
To be more like the breathing of sleep,
Pay close attention to the physical sensation of air moving in and out at the end of your nose.
It may help your attention to say the words in and out in your mind as you breathe.
Notice the quality of each breath.
Try to follow a single breath through every moment of changing sensation without any shift in the clarity or intensity of your attention.
Once your breathing is deep and relaxed,
Let go of control over it and allow it to occur on its own.
Continue though to pay close attention to each breath even though your breathing is spontaneous.
Now,
Shift your attention to mindfulness of physical sensations.
Allow a wave of awareness to move through each part of your body.
Start with the top of your head and move through your body to your toes.
Once you're finished paying attention to each part of the body individually,
Broaden your awareness and become aware of your body as a whole.
Become aware of each physical sensation that may occur in your body and note in your mind this sensation by saying the name of the sensation.
If there is an area of the body that's uncomfortable,
Try at least for several minutes to accept this discomfort without trying to fix it.
As thoughts come to your mind,
Practice mindful recognition of thoughts.
First,
Just pause the thought for a moment.
Then note the thought by giving it a name.
Try not to give too much importance to your thoughts even if they seem very insightful.
Once you've noted a thought,
Return your attention back to your breath.
Turn back to your breath and body sensation.
If your mind has become engaged in thinking,
Note your most recent thought.
And then return your attention to your breath and body sensation.
Once you've noted a thought,
Return your attention back to your breath.
And then return your attention back to your breath.
If your mind has become engaged in thinking,
Note your most recent thought.
And return your attention to your breath and body sensation.
Once you've noted a thought,
Return your attention back to your breath.
If there's an underlying emotion or mental state,
Note this as well by saying the name of that emotion or mental state in your mind.
To identify a more subtle mental state,
It may be helpful to name the character of your thoughts by using words such as grasping,
Aversion,
Restlessness,
Sleepiness,
Or doubt.
If a mental state is unpleasant,
Try not to fix it.
Simply note it.
Allow for an expansiveness in your mind so you can observe a mental state or emotion without becoming fully absorbed in it.
Once you identify a mental state or emotion,
See where it manifests most in the body and follow it there.
When you identify a mental state or emotion,
See where it manifests most in the body and follow it there.
If your mind has become engaged in thinking,
Note your most recent thought.
And return your attention to your breath and body sensation.
Thank you for watching.
Thank you for watching.
