Transcript

Coming to this period of sitting meditation practice with the firm intention to bring mindfulness and discernment to each moment, sitting in a posture which, for you, in this moment, embodies feelings of dignity and self reliance and wakefulness, stillness and stability, and when you're ready, bringing your attention to settle on the breath as you feel it flowing in and out of your body, focusing on feeling your belly as it expands gently on the in breath and recedes gently on the out breath, or on the feeling of the air flowing past your nostrils, or on being in touch with your breathing, wherever you find it most vivid you and just keeping your attention on the breath for the full duration of each in breath and the full duration of each out breath, riding the waves of your own breathing as a raft would ride up and down on the waves at the seashore, fully in touch with the sensations in the belly or at the nostrils or wherever else you're following it, breath by breath, moment by moment, allowing the breath to remind you over and over again to be fully present, to be right here, right now and if at any time you find that your attention has waned or has wandered off, the breath entirely, noting where your mind is gone and what it is preoccupied with once you come to notice it, and then gently and without condemning yourself for it, and without either clinging to the content of your thoughts or feelings or rejecting and suppressing it, just letting go and bringing your attention back to the breath, and doing this over and over again each time the mind loses its focus momentarily and moves away from the breath.

You staying fully in touch just this.