During this mindfulness training we'll be developing the skill of observing our attention move.
Start out by taking your meditation posture and for this training lightly hold one hand within the other and rest them in your lap.
Now close your eyes over lightly and start to be aware of what it feels like just to be here.
Becoming aware of any sounds around you.
Allowing the change within the sound to hold your attention.
Now slowly bringing your awareness into your body.
Into the experience of just sitting here.
Becoming aware of the experience of warmth,
Of coolness within your body.
Feeling gently in mind.
Also become aware of the touch of your hands.
Feeling the pressure of your body as it rests on the chair on the floor,
Grounded.
The experience of your whole body just sitting here.
Just allowing the chair on the floor to take the full weight of your body.
Giving up all effort in your body.
Now I'd like you to keep the experience of your body just sitting here in mind.
And see if you can notice any time your attention wanders away from it.
If not,
Take a deep breath.
As your attention wandered,
To a thought,
To a sound,
To a sensation within your body.
Just acknowledge it and bring your awareness back into your body,
Into the experience of just sitting here.
The warmth,
The coolness,
The touch,
Holding them gently in mind and see if you can notice any time your attention wanders away from it.
The warmth,
The coolness,
The touch,
Holding them gently in mind As your attention wandered,
If so that's okay,
Just acknowledge it and gently bring your awareness back to your body.
Just sitting here.
Now I'd like you to slowly bring your awareness to the touch of your hands.
Become aware of the experience of pressure where your hands join,
Where they contact each other.
Hold the touch of your hands very gently in mind.
Relax and see if you can notice where your attention moves to.
See if you can observe it move.
Has your attention wandered?
Maybe it's wandered to a thought,
To a fantasy,
To a sound.
Always acknowledge where it has wandered to and gently bring your awareness back into your body,
Into the experience of just sitting here,
To the touch of your hands.
Only keeping the touch of your hands gently in mind,
Not hanging onto your hands mentally.
Allow your attention to wander from your hands so you can observe it.
Igualize within an blewism is not an서도 of a soul,
But any other unity.
As your attention wandered,
If it has,
That's okay.
Just acknowledge it and gently bring your awareness back into your body,
Just sitting here.
The warmth,
The coolness,
The heaviness,
The touch.
Your whole body,
Just sitting here.
Just feel the warmth,
The coolness,
The heaviness,
The touch.
Just feel the warmth,
The coolness,
The heaviness,
The touch.
Now relax your chest and belly and allow your breathing to flow freely and naturally within your body.
Not placing the breath anywhere,
But feeling it as the flow of sensations within your body.
Now use your breathing and the experience of your body as an anchor point for your attention,
From which to observe your attention move.
Gently being aware of your body just sitting here,
Of the movement of your breathing within it.
Feeling them very gently in mind,
Relaxing and allowing your mind to wander,
Allowing your attention to move.
Seeing if you can notice the moment your attention moves and where it moves to.
Gently being aware of your body just sitting here,
Of the movement of your body.
Gently being aware of your body just sitting here,
Of the movement of your body.
Has your attention wandered?
Where is it wandered to?
Just acknowledge it and bring your awareness back into the experience of your body just sitting here.
The warmth,
The coolness,
The touch.
Feel your experience of the breathing as it moves within your body.
Recording that experience gently in mind,
Relax and allow your attention to wander.
See if you can observe it move,
See where it wanders to.
Gently being aware of your body just sitting here,
Of the movement of your breathing within it.
Has your attention wandered?
To a thought,
To a sound,
To a sensation within your body.
Acknowledge where it's wandered to.
And gently bring your awareness back into your body just sitting here.
The warmth,
The coolness,
The touch.
Now start to open up to any sounds around you.
Bring those sounds to come into you.
And when you're ready you can gently open your eyes.
Thank you for spending this time meditating with me.
Take care of yourself and have a wonderful day.
And goodbye.
