10 Minute Meditation Tune - Up
You could take 10 minutes or so to just concentrate on one thing. You can pick whatever object you like, but we’ll will give instructions in terms of the sensations of the breath felt around the upper lip. If those are too subtle, you could also use the sensations in the belly.
For concentration, it’s generally best to pick a single, focused object of attention – such as the sensations of the breath in one area, rather than the feeling of breathing overall – and stick with that object rather than moving from object to object.
Sit in a relaxed yet comfortable position.
Eyes open or closed, whatever works for you. Eyes closed often helps people focus on the breath.
If you feel sleepy you could open your eyes or stand up.
Try to be aware of the sensations of each breath – inhalation and exhalation – from beginning to end.
• It’s OK to have your mind wander some. Just return your attention to the breath. Be kind to yourself as you do so.
• If you like, you could count each breath, and start over when you get to 10 or if you lose track.
• Try to be with each breath as a fresh, unique breath, an individual in its own right.
Increase your attentiveness if you feel it starting to crumble or wander.
Keep watching your quality of intention and focus. You are watching the watching to make sure the watcher is doing a good job.
• You’ll be getting increasingly absorbed in the sensations of the breath.
After about 10 minutes apply some inquiry /
How was that for you?
What helped you stabilize attention, steady your mind?
Enjoy the process and remain kind to yourself always...
“You hold in your hand an invitation: to remember the transforming power of forgiveness and loving kindness. To remember that no matter where you are and what you face, within your heart peace is possible.” - Jack Kornfield