So we want to be in a comfortable seated position.
If you can't sit for any particular reason,
Then having yourself lying on your back or maybe sitting on a chair,
Just making sure you are in a comfortable position and that it's a position that will keep you alert and awake.
So once you find that,
Getting comfortable,
Adjusting,
Releasing any of your fidgets.
You can close your eyes down and notice where your attention is right now.
Is it in your mind?
Is it not even in this room?
Is it in your body?
Is it with your breath?
There's nothing wrong with where your attention might be,
It's just to notice.
And if it is scattered or extended out beyond the space you're in,
Bring it back,
Bring it into the room,
Noticing any sounds,
Any sensations in your body.
And with that,
There's the breath coming in and out.
Perhaps you notice your mind and thoughts coming through.
So if you like here,
Pick one of those things,
Sounds,
Sensations,
Your breath or thoughts moving through your mind and just keep your attention on one of those things.
If you're relatively new to this meditation practice,
My suggestion would be to go with your breath.
Remember you're not trying to change anything that your attention is on,
You're just noticing it.
And you'll get distracted,
That's okay,
Come back,
Back to your focus.
As you are focusing on one thing at the moment,
Start to add a second.
So if you're focusing on your breath and you might add sensations in your body to that or vice versa,
Perhaps you add sound.
Finding two simple things to focus on that are happening right now.
Then maybe you want to add a third.
But keep it where you are,
What's happening now,
Something to focus on that's happening now.
So for example,
The breath,
Sensations in the body and sound.
And then if you feel settled enough here,
Broaden your attention out,
Broaden your focus.
So you're not focusing on one thing in particular but you're just noticing everything that's going on right now.
So there may be a sound that's coming and at the same time there might be a feeling in your hand.
There's a breath and there might be a thought at the same time.
So just drawing your attention out a little and letting it be broad so there's no one attachment to one particular thing.
It's all allowed to come and go.
Maybe even pay attention to your distractions.
Even that is coming and going within this space of all the many occurrences.
So you're not pushing one thing away and drawing in another.
You pay attention to the whole of your experience,
Every aspect,
Nothing left out.
And then paying attention here to what paying attention feels like.
What do you notice going on for yourself as you notice and pay attention to this moment?
What does it do for your body and your mind?
And then taking a moment to find your attention on your seat,
The connection you have to the floor,
Whether that be through a chair,
Whether that be through your back,
Whether that be through your sit bones.
Just feeling your connection to the ground to bring you back.
And then slowly when you feel ready to,
You open your eyes.
Just taking a moment to look around the room.
It's reacquainting yourself with the space and then moving on when you're ready.
