This meditation is mindfulness of the breath and forms the basis for many other meditations.
It's a good starting point.
So find your posture.
Take three deep breaths.
Allowing the tension from the body to be released on the out breath and adjusting yourself as is necessary.
And resume natural breathing.
And if you like,
Starting with the motivation.
Why am I doing this and what do I want to achieve?
This is sometimes a nice thing to do just at the beginning of the day.
When we think about what lies ahead and what we wish to achieve.
And also at the end of the day when we reflect back and allow all the busyness,
All the concerns to leave us while we relax for the evening.
And when we're doing mindfulness of the breath,
We are focusing our attention on the sensation of the breath at the tip of the nostrils.
As we breathe in,
We feel the air cool and dry.
And as we breathe out,
Warm and moist.
Focusing our attention on the breath allows us to slow down and let go of the discursive thoughts that arise.
So at any time when you are distracted by thoughts or sounds or interruptions,
Just allow them to happen and let them go.
Not following,
Judging or labelling and return your attention to the breath.
A useful way of focusing on the breath is to let go of the discursive thoughts that arise.
A useful way of focusing our attention on the breath is to count.
Take 21 counts before letting the counting go and practicing just following the breath.
So we count 1 before the in breath,
In our heads and the out breath.
Then 2,
In breath,
Out breath,
So like that.
Anytime we find ourselves wandering,
Just gently bring your hands up.
Anytime we find ourselves wandering,
Just gently bring your attention back.
Without any judgement,
Just very gently focus on the breath again or resume the counting.
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You can feel the breath in your body,
The rise and fall in your abdomen,
The rise and fall of your chest and if you wish you can focus your attention there.
You can feel the breath in your belly,
The rise and fall in your abdomen,
The rise and fall of your chest and the fall of your belly.
To practice mindfulness of the breath can be the only practice that you engage in,
You can do it for a few minutes or for longer.
It brings you into the present,
Into the space where you are now and our thoughts diminish or dissolve.
As we pay them less attention and don't follow them,
Nothing gets in the way.
We make that determination and maintain it throughout the meditation.
So just sit in this peacefulness with your quiet mind.
And gently bring your meditation to an end,
Just flexing the fingers and the toes,
Opening the eyes and enjoying the peace and quiet before you re-enter your busy life.
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