The very nature of mindfulness is to tune into your experience at any given moment,
Just noticing as you go that every experience is impermanent.
That is to say everything is always changing.
Feelings,
They come and go.
Thoughts,
They arise and pass.
Sounds,
They also pop up and they also disappear.
We can use this changing nature as the object of our awareness for the day,
Tuning into all of the change that we experience in the world that we may not truly tune into on a regular basis.
And doing this,
It will help you to identify impermanence in action and give you a variety of things that you can focus on.
So the idea of this practice is that you either sit outside or maybe near a window and just leave the eyes open.
Just set the intention to rest in awareness of your present time experience.
Just place your awareness on the body and the breath.
Just taking in for a moment where you are and how you are sitting.
So let's start this by taking a deep breath in through the nose and then out through the mouth.
As you continue to breathe,
Just begin noticing where you can feel motion within the body as you sit still.
With us focusing on the breath,
You may pay attention to the abdomen,
The chest,
The shoulders,
Just anywhere else you can sense the change as you breathe.
So this could be the rising and falling sensation of the chest.
Could also be the slight movements that you feel within the nose and the throat.
Maybe it's the fluctuations within the belly as you breathe in and breathe out,
The contraction and the expansion.
Just notice these for a moment,
Just the subtle movements as you breathe and just notice on the breath how every breath is different.
How you may notice that some breaths are shallow and others are deep.
And how the movement,
The slight movement,
Within your body differs depending on the type of breath.
So we're now going to shift our attention to the presence of any noises.
Just specifically tuning in to the changing nature of these noises.
You may hear cars coming and going.
It may be your breath flowing in and out.
It may be the birds chirping and then stopping in song.
Or any of the sounds as they rise and eventually fade away.
When a sound comes into your awareness,
Just focus on it for a few moments.
Before then once again opening up to other sounds and exploring them.
Just spending a bit of time listening deeply to their changing nature.
Finally,
Use your sense of sight and see the movement in the world.
What can you see that is moving or changing?
There may be obvious movement like cars driving or people walking,
Trees blowing in the wind.
But then you may also notice subtle signs of movement like the browning leaves of autumn.
Could be clouds floating across the sky.
Or maybe even a pothole that has been growing.
We don't often pay attention to these subtle movements and it's sometimes nice to just take a moment to just take out and explore them.
So as we look to close the exercise,
If you just take a deep breath in through the nose and out through the mouth.
Before bringing your awareness to your present position and once again the slight subtle movements of your body.
Which then allow you to get on with the rest of your day.
