Hello and welcome to day 2 of the Mindfulness Meditation Training.
Today you are going to continue practicing breathing meditation.
Allow yourself to approach this experience without judgment and expectations.
Every meditation is a unique experience and may feel different.
Allow yourself to embrace that experience.
Meditation is like a gym for your mind.
You will experience most benefits with a regular practice.
Take some time to find now a quiet space and make yourself comfortable.
You can sit on a chair or on a floor.
You may want to try a different position than yesterday.
Especially in the early days of engaging in meditation practice,
You may want to try different places and poses to see what suits you best.
If you decide to sit on a floor,
You may want to sit on a cushion which will raise your hips and help you to keep a straight back as you are meditating.
If you are sitting on a chair,
Make sure that your feet are flat on the ground and your back is straight.
You can put your hands on your knees,
Your lap or hold them gently one in the other and rest them in front of you.
Choose a position that feels comfortable and which you can hold for the next few minutes.
Just like yesterday,
Begin the exercise with your eyes open,
Not staring at one particular point but just aware of the space around you.
Maintain a soft gaze or focus.
Take a few deep breaths,
Inhale through your nose and exhale through your mouth.
Allow for your breath to ground you in the present moment.
With the next out breath close your eyes and allow your breath to return to its natural rhythm.
Breathe in and out through the nose.
Acknowledge your presence in this moment.
Notice different sounds around you.
Notice any sensations arising in your body.
Notice how the muscles in your body soften with each exhalation.
And now focus your attention on your breath.
Bring your awareness to the fact that you are breathing.
Become aware of the path of your breath as it enters and exits your body.
Focus it in your nostrils and follow your breath as it makes its way through your nose,
Throat,
Lungs,
How it expands your chest and then how it returns all the way back up to your nostrils.
Without attempting to alter your breath just observe it and observe the way it makes through your body.
If at any point your mind wanders or your attention drifts elsewhere with a gentle smile return to your breath.
Your breath is your anchor.
Observe your breath.
In and out.
If your mind wanders with a gentle smile return to your breath and come back to observing its path.
Maintain your focus on your breath and its path through your body.
Observe it.
Feel it.
Be curious about it.
If any sensation,
A feeling or a thought comes up during this exercise acknowledge it and return to following your breath.
Come back to your breath.
Remember that your breath is your anchor.
Stay with your breath for a few more moments.
In and out.
And now bring your attention back to your body and to the room where you sit in.
Feel the weight of the body.
Notice the gravity pulling you down.
Become more aware of contact of the body with the chair or the floor beneath you.
Notice how your knees or the soles of your feet feel when touching the floor.
Become aware of the position of your hands and arms.
Notice sounds which are around you.
Those close by and those farther away.
Do you notice any smells?
When you are ready take a deep breath,
Lean forward and stretch.
Take time to move your joints and muscles and when you are ready open your eyes and sit up.
