First this practice, in preparation
you should sit in a posture that supports a sense of
being relaxed but alert at the same time.
So generally what supports that is having a straight spine and relaxing in the belly.
And then take three deep breaths just to clear out the lungs,
breathing in nice and full and then breathing out nice and long.
You can have your eyes closed or open, whatever feels the most comfortable.
And then just with your hands you can either rest them in your lap or with your...
just on your thighs, palms down on your thighs.
So when I ring the bell just listen to the tone as it rings all the way through
and then I'll guide you through the practice.
[Sound of bell ringing]
Bring your attention to your breathing.
Being aware of each in breath and each out breath.
Not manipulating the breathing in any way,
but just allowing it to find its own natural rhythm.
Just resting with an awareness of breathing,
not trying to achieve anything,
not trying to push anything away,
but just resting.
At times you may find that your attention is pulled away into thinking,
you start thinking about other things and you lose contact with the breathing.
When this happens just note that your attention has wandered,
you can mentally say 'wandering' to yourself and bring your attention back to the breathing.
It doesn't matter what you're thinking about,
it doesn't matter what the stories are,
you don't need to get involved in them.
You just need to recognise that the mind has wandered away from focusing on the breathing
and so you gently bring it back.
Every time it wanders just say 'wandering' and bring your attention back to the breathing.
We're going to sit with this awareness of breathing for about five minutes.
In silence.
Every time the mind wanders just note it by saying 'wandering'
and gently bring your attention back to the breathing.
And now while maintaining a gentle awareness of the breathing
bring your attention down to the area of your feet...
...being aware of all the sensations in your feet -
Your toes.
Your heels and ankles.
And then paying attention to the sensations through your lower legs -
Through your knees and upper legs.
Just being aware of the sensations there.
And then breathing with and being aware of the sensations through your buttocks...
...through the pelvic region.
And being aware of the sensations in your lower back...
...and the rise and fall of the belly as you breathe in and out.
And then moving up through your upper torso...
...being aware of all the sensations in your chest...
...and in your upper back.
And all the sensations in your shoulders
and right down your arms to the very tips of your fingers.
And breathing with and being aware of the sensations in your neck and throat.
And all the sensations of your head and face.
And now just return your attention to your breathing...
...just resting with an awareness of each in breath and each out breath.
And then finally just relaxing all effort.
Relax the effort of trying to follow the breathing.
Relax the effort of trying to stop the mind from wandering.
And just rest.
When you hear the bell listen to the tone as it rings right out,
and then in your own time just note how you're feeling and gently open your eyes.
[Sound of bell ringing]