Mindfulness - in minutes


Try this out . .

1  Sit erect in a straight backed chair so that your spine is self supporting.  Your (minus footwear) feet should be flat on the floor.  Close your eyes or at least, lower your gaze.

2  Focus your attention on your breath as it flows in and out of your body.  Be aware of the different sensations of each breath, in and out.  Be aware of each breath without expecting anything special to happen.  There is no need to alter your breathing in any way. Continue with that.

3  After a while, your mind may wander.  If you notice this, gently bring your attention back to your breathing, with no self criticism as to your wandering mind; this is central to the practice of mindfulness meditation.

4  Your mind may become calm like a millpond, or it may not.  Even if you feel a sense of absolute stillness, it may only be fleeting.  If you feel angry or exasperated, be aware that this may be fleeting.  Whatever happens, let it be as it is.

5  After a minute or two, let your eyes open and be aware of where you are in the room and its surroundings.