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Resting the Mind in the Moment

In this meditation learn how to unwind a racing mind and rest your attention in the present moment.

Today, we'll do a simple breathing meditation which will help to bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'll be guiding you through every step of the way. So just settling into your seat now in a position that feels as comfortable as possible. And see if you can sit upright rather than slouching. And allowing your eyes to gently close, if that feels okay for you.

And as a way of settling in here a little more fully, now just taking three deep, slow, full breaths. So breathing in. And breathing out. And just taking two more breaths like that now. And with each exhale, can you get a sense of allowing your body to relax and settle here into gravity and into this moment a little more.

And at the end of this exhale, just letting go now of any control of the breath. Just letting the body breathe in its own way. And gently shifting your awareness all the way down into your belly. And just focusing on the feeling, the sensation of the breath moving here in the belly. The rising of your belly on the inhale.

And the falling of the belly on the exhale. And if you find it perhaps easier to focus on the breath elsewhere in the body, maybe the tip of the nostrils or the feeling of the breath moving in the chest, that's fine too. Just pay attention to wherever you feel the breath the most easy to follow. That's where the sensations are the strongest and just settling your attention there, feeling the flow of the breath. And from time to time, you'll probably find that your attention gets caught up in thinking.

Maybe about worries, anxieties or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just noticing what thought your mind got caught up in, and then letting it go and simply beginning again to focus on the flowing sensations of the breath in your body. As best you can, just keep following the flow and sensation of the breath as the body breathes in. And as the body breathes out.

And as this practice begins now to draw to a close, just gently wriggle your fingers and toes. And take a moment to notice how your mind and body feel after taking this time out for meditation. So it's quite common to find sitting in stillness a little bit difficult at first, since our minds are often racing and tense all day. But rest assured that with practice, the mind does settle and relax quicker and the whole practice becomes easier and easier. And you'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation, but into your daily life.

So when you're ready, opening the eyes.

Meditation

4.4

Resting the Mind in the Moment

In this meditation learn how to unwind a racing mind and rest your attention in the present moment.

Duration

Your default time is based on your progress and is changed automatically as you practice.

Today, we'll do a simple breathing meditation which will help to bring more balance, calm and concentration to the mind. So don't worry if you've never done any meditation before, I'll be guiding you through every step of the way. So just settling into your seat now in a position that feels as comfortable as possible. And see if you can sit upright rather than slouching. And allowing your eyes to gently close, if that feels okay for you.

And as a way of settling in here a little more fully, now just taking three deep, slow, full breaths. So breathing in. And breathing out. And just taking two more breaths like that now. And with each exhale, can you get a sense of allowing your body to relax and settle here into gravity and into this moment a little more.

And at the end of this exhale, just letting go now of any control of the breath. Just letting the body breathe in its own way. And gently shifting your awareness all the way down into your belly. And just focusing on the feeling, the sensation of the breath moving here in the belly. The rising of your belly on the inhale.

And the falling of the belly on the exhale. And if you find it perhaps easier to focus on the breath elsewhere in the body, maybe the tip of the nostrils or the feeling of the breath moving in the chest, that's fine too. Just pay attention to wherever you feel the breath the most easy to follow. That's where the sensations are the strongest and just settling your attention there, feeling the flow of the breath. And from time to time, you'll probably find that your attention gets caught up in thinking.

Maybe about worries, anxieties or your to-do list. And so you're no longer feeling the breath. Whenever that happens, just noticing what thought your mind got caught up in, and then letting it go and simply beginning again to focus on the flowing sensations of the breath in your body. As best you can, just keep following the flow and sensation of the breath as the body breathes in. And as the body breathes out.

And as this practice begins now to draw to a close, just gently wriggle your fingers and toes. And take a moment to notice how your mind and body feel after taking this time out for meditation. So it's quite common to find sitting in stillness a little bit difficult at first, since our minds are often racing and tense all day. But rest assured that with practice, the mind does settle and relax quicker and the whole practice becomes easier and easier. And you'll find as you continue to practice meditation, that the calm and clarity of mindfulness will flow not only into your meditation, but into your daily life.

So when you're ready, opening the eyes.

Meditation

4.4

Duration

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