Let us take a seated posture in our quiet space for this attending exercise- one that is erect & dignified, grounded yet comfortable. When ready, you may gently close your eyes or bring your gaze slightly downward. Grounding into this present moment, we will begin by simply noticing the breath- our inhalations and exhalations- the “breathing body” either through the rise and fall of the belly, or the air moving in and out of the tip of the nostrils- whichever area of the body helps you to focus and settle into this stillness- this quiet solitude of being in the here and now of the present moment. Our presence- our willingness to pay close and careful attention to our breathing can be an antidote to our mindless states of running on “automatic pilot”. It is here with our breath and openhearted, “bare” awareness that we can discover peace and tranquility… resting and relaxing in this awareness- in our senses- and in our breathing. This is an open invitation for us to be fully present. Let us continue here and now for a few moments with focused attention on our breath and our breathing… whether it’s short or long- shallow or deep… accepting it as it is…

Settling deeper into our awareness and into our body- we can willfully be here and now- relaxed and alert with whatever is present, and expanding our awareness of the breath to any thoughts, feelings, or bodily sensations. In this practice, we are simply paying attention without trying to change anything- allowing ourselves to become more deeply and completely aware of what it is we are sensing- and to be with what it is we are experiencing. To rest in this quality of being, of being aware, in each moment here as this experience unfolds… moment-to-moment… and as best we can.

By practicing this quality of being- this presence of awareness, we are less driven by our habitual, reactionary tendencies- and by our patterns for inattention. Allow yourself this direct experience of what is here in your own mind, body, and heart… continuing with a sustained focus on the sensation of the breath as it goes in, and goes out and the pause between in and out.  The breath is an “anchor” for our sustained awareness in the present moment. Whatever thoughts, feelings, or sensations may arise here in awareness- to simply observe and notice their presence without objectifying their content- surfing the wave of our breath cycle, as we are aware of our awareness. Remember that we are just being here with what is and as it is… we are not trying to control or change anything.

In this mindfulness practice, we are simply being present, continuously and completely- openly and receptively- to whatever is unfolding in our mind, body, and heart- and allowing ourselves to feel our life fully in this moment… resting as best we can in mindfulness, this open-hearted and “choiceless” awareness of what is here and now in this moment.

What’s most important is the quality of awareness you bring to the moment. One moment of mindfulness, one breath when we are truly present, can be quite profound as you may see directly for yourself. It is indeed our openhearted awareness that brings us the insight for potentiality and “choice” inherent to all of our experiences- regardless of their content. Our mindset to be open, caring, and receptive increases our chances for healing and transformation.

Let us continue to sit here patiently and quietly with our breathing and mindful awareness for a few more moments now…

When you are ready- gently and slowly bringing your attention out of its meditative focus, and back into your normal activities.

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