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Mindfulness Meditation

To begin with the practice of meditation, set aside a time and place where you would not be
interrupted. Settle into a comfortable sitting position on a straight backed chair. Place your
feet flat on the floor with your legs uncrossed. Gently close your eyes (pause 20 sec)

As you sit here just bring your attention to the fact that you are breathing (pause 10sec)
Be aware of the movement of the breath as it goes in and comes out of your bodynot
manipulating the breath in any way, simply being aware of it and the feelings associated with
breathing (pause 20sec). If you feel comfortable with it, observe it deep down in your belly
expanding and relaxing with each in-breath and out-breath. Simply being totally here with
each moment, with each breath. Not trying to do anything simply being with your
breathing (pause 20 sec). Observe each in-breath and each out-breath a never ending
cycle as if you were riding the waves of your breathing (pause 90sec). Being aware of the
duration of your in-breath and out-breath from moment to moment (pause 90 sec). Sooner or
later your mind will wander away from the focus of your breath to thoughts, daydreams,
worries, future or whatever. This is perfectly Ok, this is simply what minds do. Simply
remembering that every time your mind has wandered, gently bringing it back to the present
and observing the flow of your breathing. Using the breath as an anchor in meditation to
focus your attention will help you bring back to the present. Whenever your mind is moving
out of the present or being unbalanced or getting preoccupied or react, it will help you keep
in the present state of relaxed awareness and stillness (pause 90sec).

As you become comfortable with your breath, allow the focus of awareness to expand to
include the sense of your body as a whole as you sit here. Feeling breath from head to
your toes (pause 20 sec). Be aware of not only breath but your body as a whole and sitting
here with whatever comes up without reacting.. just being totally here (pause 20sec). Off
course it happens to all of us that some sensations, pain or discomfort in one part of the
body becomes overwhelming that it becomes difficult to stay focused from time to time. If
this happens, just mindfully shift to comfortable position or simply be aware of these
sensations as they subside (Pause 20sec)

And whenever you notice that your mind has wandered off to future or thoughts just bring it
back to your breathing and the sense of your body as you sit here. Not going anywhere
not doing anything, just simply sitting.. Be totally with yourself at this moment
(pause15sec)

As you become comfortable with your breath and body, let the focus of awareness expand
towards hearing or sounds that you may be aware of in the environment or sounds within
your body not going for searching things to hear. Just full awareness of hearing from

one moment to another (20sec), not judging it whether you like it or not just hearing
(60sec). If you notice that your mind is wandering off from your focus of awareness, just
bring it back to your ears to right now to whatever is here (20sec)
Once again as you sit here, allow your focus of awareness to expand and this time, include
thinking. To include thoughts as they come to your mind (pause 20sec). The observation
of thinking process itself just seeing each thought that comes to your mind as a thought
as a mental event, just as a sound is an event (pause 20sec).
Thoughts could be about anything the future, body, feelings, thoughts about time, thoughts
about thoughts whatever they are, observe just as they come and go, just be aware of
these thoughts coming and going as you sit here (90sec)

If you find yourself drifting away from the thoughts just use your breath to bring your focus
back at the present, whatever they are fears, worries, pressures or diseasejust observe
these as thoughts without following them or rejecting them, simply being here at the present
moment (pause 30sec)

We began with breathing, then to expanded awareness to include body as a whole, then the
sounds as well and thoughts as they come to your mind from time to time now just let go
of all these and instead of focusing on anyone, just allow yourself to just sit here and be with
yourself. If thoughts come, observe thoughts if sounds, then observe sounds if
sensations in your body then notice it and if its breath then be aware of that (pause 30sec),
just sitting with stillness and calmness in the present.

Now slowly open your eyes recognizing that you have taken out time and effort to be totally
with yourself and cared for self.

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