Mindfulness Of The Arising Of Phenomena

Come into your seated posture,

Spine straight and gently close your eyes.

And tune into your breathing.

Feel the breath where it's most present,

Most obvious in your body.

And be aware especially of the arising of the breath.

Of course if you can stay with the breath for the duration,

That's great.

But we're concentrating on watching the beginning of the breath especially,

So try to be there for the start of every breath.

Watching what happens when the breath turns from an out breath and starts.

There's a brief pause and then the breath begins.

Be with the beginning of each breath.

When the mind wanders,

Just bring it back.

A wandering mind is normal.

Watching the emergence of the breath.

And now expand that awareness into the whole body and include the mind.

So we're looking for the emergence of anything.

A tingle,

An itch,

An ache or a thought.

We're like a cat waiting at a mouse hole.

Just waiting,

Watching for something to arise.

Very aware.

You may find that a thought will creep in from behind.

You missed the beginning.

But that's fine.

Look for the next beginning of something.

And now coming back to the breath.

And slowly coming back to the room you're in.

And gently opening your eyes.

When you're ready,

Engage with the rest of your day.