Mindfulness Meditation Instructions: The Body, Part 1; Breathing

While you are training the mind in present-time awareness of the breath, with the mind’s almost constant wandering and returning, it is important to bring a quality of kindness and understanding to the practice. Try to be friendly toward your experience. Of course the attention wanders. Try not to take it personally; it’s not your fault. That’s just what the untrained mind does. It will take some time and perseverance to train the attention to stay with the chosen object of awareness. It is necessary to be patient and kind to yourself in the process.⁠

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Easier said than done. But when you get caught (judging yourself, being too critical, or doubting the process), attempt to bring a friendliness to your relationship to the thoughts. And then simply redirect the attention back to the breath.

‘Mindfulness of Breathing’ meditation instruction from Refuge Recovery, Pg. 233