This is a 30-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 30 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.
For the next 30 minutes,
Give yourself permission to let go of your responsibilities.
Allow it to be committed to just your happiness and well-being.
Now,
Take a few moments to focus on each part of your posture.
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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.
Now move your head to the top of your head and move through your toes.
Now move your head to the top of your head and move through your toes.
Now move your head to the top of your head and move through your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
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.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
Now move your head to the top of your head and move your toes.
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.
Now come back to your inside breath.
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