Observe the breath
The breath is one of the most useful anchors for the mind in mindfulness practice. Begin by arriving in the here and now with a simple check in practice - notice the body, notice how you are feeling. In this practice we will use the belly as a focal point, but you can use the area around the nostrils if that feels more comfortable.
Now tune into your breathing:
- Place your attention on the belly
- Without trying to change the breath, observe the belly as you breathe in
- Observe the belly as you release the breath
- Maintain attention on the belly for each breath
- Try to observe 10 whole breaths
Before resuming your activities, ask yourself: what did you notice? What sensations were present? How do you feel now?
Now tune into your breathing:
- Place your attention on the belly
- Without trying to change the breath, observe the belly as you breathe in
- Observe the belly as you release the breath
- Maintain attention on the belly for each breath
- Try to observe 10 whole breaths
Before resuming your activities, ask yourself: what did you notice? What sensations were present? How do you feel now?
