This is a simple guided meditation for peaceful abiding and single-pointed attention.
So it will be helpful with concentration,
Very basic mindfulness,
And working with your mind and thoughts.
Please take a comfortable seated posture.
In a different audio recording,
I will be offering detailed guidance on the sitting posture of meditation,
Which is very important.
But for today,
Simply find a seat either on a cushion or on a chair.
Relax in your lower body and hips.
And feel a sense of uplift in your spine.
You can have your eyes open with a soft downward gaze or closed.
Begin to bring your awareness to your breath.
Today our objective meditation will be the breath in the low belly.
So sense and feel your lower belly gently filling and emptying as the diaphragm moves with your breath.
Make sure your breath is full enough that it goes all the way to the base of your lungs and empties fully.
We're consciously aware of our breath,
Making it full without forcing it or contriving it.
Full breath,
Simply observing your breath in your low belly.
You're just tracking each in breath from beginning to end and the pause and then the out breath from beginning to end.
Again,
The space between and then your next breath,
One breath at a time.
And as you focus your awareness on your breath,
You will start to notice how the mind becomes distracted.
Perhaps with thoughts,
Images,
External distractions or sensations in the body,
Memories or worries about the future.
So for this practice,
As soon as you notice your mind wandering,
You can simply say thinking and then let the thoughts go and bring the attention back to the breath in the low belly.
There's no need to go into the story of the thoughts.
Just notice that you're thinking and come back to the breathing in the belly.
Our curious,
Open awareness simply watching each breath and there's a sense of compassion,
Not pushing too hard,
Not judging yourself if your mind wanders when your mind wanders.
Every time you notice,
You are successfully practicing mindfulness and you can just bring it back.
Just keep coming back.
Very,
Very Khal SOUL simple gift.
So now for our next 10 breaths,
We will attempt to be 100% with our breath.
If you lose count,
Just go back to the last number that you were on and start from there.
10 completely conscious breaths in the belly.
And so you are welcome to take a deep breath in and out.
You are welcome to continue this practice working with your breath in the belly gently,
Bringing your mind back as often as is needed.
Or if you feel complete for today,
You can bring your practice to a close.
Take a deep breath in and out.
You
