This activity is the basic mindful breathing activity. It can help you
develop present moment awareness and acceptance of your current sensations. So
to begin settle into a comfortable position either sitting up or lying down
and put your hands and arms in a relaxed position.
Allow your eyes to close or soften your gaze and begin by taking several
long slow deep breaths. Breathe in fully and exhale fully.
Breathe in through your nose and out through your nose or mouth. The purpose
of this activity is not to change the breath or to breathe differently, but to
bring your awareness to your breath. So, just notice what it feels like to
breathe. Allow your breath to do its thing to find its own pace. Pay attention
to what a breath feels like as it enters your nostrils as it travels down to your
lungs and causes your stomach to expand, and notice each out breath as your belly
contracts and air moves up through the lungs back up through the nostrils or
mouth.
During this activity it's normal for your mind to wander. When it does simply
notice that thought whether it's a worry a plan or a problem. Just notice it.
Watch the thought as if it's separate from you, notice that thought and then
gently bring your awareness back to the breath. Your breath is an anchor that can
return you over and over again to the present moment when you become
distracted. Now noticing the breath, notice how the inhale is different from
the exhale. You might experience the air as cool as it enters your nose and
warmer as you exhale. As you turn more deeply inward, begin to let go of the
noises around you. If you are distracted by sounds in the room simply notice them
and then bring your attention back to your breath. Simply breathe as you
breathe, not striving to change anything about your breath don't try to control
your breath in any way. Observe and accept your experience in this moment
without judgment paying attention to each inhale and exhale.
Notice when your mind has wandered, your mind may wander hundreds of times or
more during these five minutes and that's okay it's quite natural. Your job
is to catch yourself when you've wandered and to gently bring your focus
back to the breath every time. Without judging yourself for how well or how
poorly you're doing the exercise.
Observe the types of thoughts that hook or distract you. Noticing is the richest
part of the learning. With this knowledge you can strengthen your ability to
detach from thoughts and mindfully bring your awareness back to the qualities of
your breath. Practice coming home to the breath with your full attention,
watching the gentle rise of your stomach on the in-breath and the relaxing
letting go of the out-breath. Allow yourself to be completely with your
breath as it flows in and out. You might become distracted by pain or discomfort
in the body or twitching or itching sensations that draw your attention away
from the breath. You might also notice feelings arising perhaps sadness or
happiness frustration or contentment. Acknowledge whatever comes up including
thoughts or stories about your experience. Simply notice where your mind
went without judging it without pushing it away or clinging to it or wishing it
were different and to simply refocus your mind and guide your attention back
to your breath. Breathe in and breathe out,
follow the air all the way in and all the way out. Mindfully be present moment
by moment with your breath. When your mind wanders just notice it and gently
guide your awareness back to your breathing. As this practice comes to an
end, slowly allow your attention to expand and notice your entire body and
then your body back to the room you're in. When you're ready open your eyes and
come back fully alert and awake. The breath is always with you as a
refocusing tool to bring you back to the present moment. So set your intention to
use this practice throughout your day to help cultivate and strengthen attention.
Practicing mindful breathing is like strengthening your muscle of living in
the present. As you practice more you'll find it easier to remain in the here and
now rather than being caught up in the past or in some fantasy about the future.
Living in the now tends to feel more peaceful and clear even when external
circumstances are difficult. Mindfulness practice is not a prescription for
tuning out the world rather it's about tuning in with open and compassionate
awareness, relating to life from this vantage point not only feels better but
often results in more skillful living. We expand our ability to feel we get better
at feeling. I hope you found this exercise helpful if you'd like to see
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take care.