There are informal practices, as they're oftentimes called, that can be very short
moments of practice that can be done pretty much anytime and on call when it
might be useful because one realizes they're getting a little bit agitated
but they don't have a lot of time to practice. And then there are longer
practices that can be useful when one sets aside a little time, five minutes, 10
minutes, 15 minutes, 20 minutes to be able to practice and importantly these
practices, whether they're very short or longer, while they might be helpful for
calming down and feeling a little bit more relaxed, their primary objective is
to be more fully present for the moment as it is and sometimes the moment isn't
so easy and what's taking place can be very challenging and to be there for
those moments, which means to be able to experience the discomfort. And therefore,
these mindfulness practices, while they may be relaxing and calming, if they can
be steadying they can be hugely important to us.
So let's practice for three minutes.
As we bring ourselves into a posture that's upright and stable,
lowering or closing the eyes, whichever we prefer.
Resting attention on the sensations of this body,
in this moment as we breathe.
and taking a few slower deeper breaths, breathing in and breathing out.
Breathing in
and breathing out and the next one on your own just a little slower a little
deeper than you normally would.
Allowing the breath to resume its natural pacing and rhythm, whatever that
may be in this moment. It may be pleasant, unpleasant, easy, choppy. It is what it is
and this is a practice of being present for this moment as it is and ourselves
as we are and because it can be helpful to give
our attention a place to land a place to rest we direct our attention to the safe
sensations of the breath. Flowing through the body.
We feel it from the inside. We're not trying to breathe, we are breathing, we
are here, we are aware. There's nothing we need to do but be aware of our
experience, this experience. And when our mind wanders, which it will,
that is not a problem because in the moment that we realize that our mind has wandered, we've
woken up back into the fullness of this moment as it is and there is this breath
that has patiently awaited our return.
Breathing in and out.
Aware of breathing in and out.
Aware of this body
and when you were ready in the next moment or two with an awareness of doing so,
lifting the gaze
opening the eyes.