For this meditation,
We are going to bring our attention to our breath.
We bring our attention to our breath because our breath is always present.
For many of us,
We feel our breath in our abdomen or our chest or perhaps at our nostrils as the cool air comes into our nostrils and the warm air is released.
So as we begin,
I invite you to take a deep breath.
And as you release your air,
Let go of any thoughts or concerns of the day.
Just allow your body to arrive.
Perhaps you can feel your sit bones on the chair or the cushion.
And allow your back to be upright,
Not too tight,
Not too loose.
Just let it be comfortable.
And as we begin,
I invite you to close your eyes.
If you prefer,
You can keep your eyes open with a soft gaze downward.
And allow your attention to come inside your body,
Watching your breath.
You can watch your breath as it rises and falls at the chest or perhaps the in and out at the abdomen.
For some of us,
We feel our whole body breathing.
The practice is to bring your attention to that which is calling you.
So wherever you find most comfortable to watch and observe your body as it breathes,
Bring your attention to that part of your body,
Watching it coming in and out,
Up and down.
Now,
Many times as we practice,
We might find that our mind begins to wander.
We can be practicing our mindful meditation and be off on some story.
If you find yourself thinking about all sorts of things,
It's not a problem.
It's what our mind does.
The practice is to notice that your mind is thinking and to gently give the thought a soft label like thinking,
Wandering,
Remembering,
Planning,
And then to simply bring your awareness back to your breath.
So we will continue this in silence,
Watching our breath in the moment.
Perhaps our mind wanders,
Noticing that our mind has wandered,
And then bringing our awareness back to our breath.
Let's begin now.
Walentra Fairchild,
As we conclude the meditation,
I invite you to bring your hand and place it on your heart.
And as you breathe in and out,
Show yourself some gratitude for completing the meditation.
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