This is a 10 minute meditation to anchor your attention on the breath.
I invite you to sit up straight and ground your feet flat on the floor.
Put your spine nice and straight and rest your hands on your lap.
Slowly close your eyes and take slow deep breaths.
Feel the air move in through the nose and down into your belly.
Feel the belly fill up like a balloon as the diaphragm moves away from the spine.
The chest rises and the air is gently and slowly released again through pursed lips until it completely empties.
And then the journey starts again.
Follow the air's journey through the body and focus your attention on it.
As we count three breaths together,
We're going to do five counts in and ten slow counts out.
Breathe in two,
Three,
Four,
Five,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
In two,
Three,
Four,
Five,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
In two,
Three,
Four,
Five,
Out two,
Three,
Four,
Five,
Six,
Seven,
Eight,
Nine,
Ten.
We're going to practice anchoring our attention to the breath.
Imagine the air is a ball of energy moving through the body.
Whenever you have distracting thoughts come up,
Just notice that you've been distracted and move your attention back to the breath or energy and keep focused on its path through the body.
Remember it's completely normal to have thoughts come up.
What we're practicing here is awareness of those thoughts.
Just catch yourself and come back to the breath.
Let's try this for a couple of minutes together.
Remember to be aware of your thoughts arising and gently let them go.
We're used to following our thoughts and engaging with them,
Having an ongoing self-talk in our minds.
Here we're going to notice the self-talk and practice anchoring back to the breath instead of continuing this thinking process.
Remember to follow the breath's journey through the nose,
Down to the belly and then back up through the body again and out through the mouth.
Notice the sensations of this energy traveling through you.
The temperature of the air as it changes coming through the nose and blowing it out through your mouth,
How it feels on your lips.
Remember there's no right or wrong way to experience this and distraction is good because you're aware that you got distracted.
Continue to focus on the breath.
It is bandwidth.
Awareness comes with practice.
Just keep noticing your thoughts.
And acknowledge them.
And remember that the breath is always there.
And you can always follow the journey of the little ball of energy passing through the body.
Bone in now on the breath.
Be as still as you can.
Turn all your attention inwards.
And really focusing on the breath.
Notice what you feel.
Be open to the experience.
We're going to take a few final deep breaths.
Paying attention to what we feel.
How our body feels.
How our breath feels.
And how our mind feels.
And remember that every meditation is different and every experience is different.
But it always takes practice.
That's the most important part.
You can continue this practice if you would like.
And when you're ready,
Just gently start to wiggle your fingers and your toes.
And come back into the room.
You can open your eyes.
Look around you.
Maybe move a little.
And continue with the rest of your day.
