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As I explained in my last newsletter, I am going to provide over the coming BLOGS some practical exercises you can try that will help you become fully present in the here and now. The first one brings our attention to the thing you are doing right now, that is, breathing.
Mindfulness of the Breath
1. Close your eyes and bring your attention to your breathing.
2. Follow the air as it comes in and flows down to fill your lungs all the way to the bottom. Then follow it as it flows back out again.
3. Follow the air, as if you’re riding the waves of your breathing.
4. Notice the air moving in and out…how it’s slightly cooler as it flows in, and warmer as it flows out.
5. Notice the gentle rise and fall of your rib cage.
6. Notice the gentle rise & fall of your abdomen (belly).
7. Fix your attention on one of these areas, whichever you prefer: on the breath moving in and out, on the rising and falling of the ribcage, or the rising and falling of the abdomen (belly).
8. Keep your attention on this spot, noticing the movement - in and out – of the breath.
9. Whatever feelings, urges, or sensations arise, whether pleasant or unpleasant, gently acknowledge them - as if nodding your head at people passing you by on the street. Gently acknowledge their presence, and let them be. Allow them to come and go as they please, and keep your attention on the breath.
10. Whatever thoughts, images, or memories arise, whether comfortable or uncomfortable, simply acknowledge them and allow them to be. Let them come and go as they please, and keep your attention on the breath.
To view the rest of this article and obtain the remaining steps of this practical exercise, click on the RESOURCES page and purchase the related NEWSLETTER.