This simple exercise couldn't be easier.
It's a great way to quickly notice where you are and what you're doing.
Practicing this throughout the day can help you awaken your senses and become familiar with your direct experiences.
Close your eyes.
Actively pay attention to your breathing.
Listening to the sound of your breath will almost immediately relax you and begin to settle your busy mind.
So let's breathe together.
Take a deep breath in and a long breath out.
We'll count to five.
Inhale.
Exhale.
One.
Inhale.
Exhale.
Two.
Exhale.
Two.
Inhale.
Exhale.
Three.
Inhale.
Inhale.
Exhale.
Five.
And now open your eyes just halfway and sit quietly.
Try not to put words to your experience.
Look around and actively notice your surroundings.
For a moment,
Bring a.
.
.
For a moment,
Bring your attention to your senses.
What do you hear?
If you hear a bird chirp,
Just note that.
What do you smell?
Do you smell coffee?
Note that too.
What do you see,
Taste,
Or touch?
If your busy mind is very busy thinking,
That's okay too.
Whatever you notice is perfect.
There are actually no correct answers when you practice.
You just practice.
Pausing to notice the moment and what you're experiencing is the first step to connecting with your body and waking up to your direct experience more often.
Throughout the day,
Practice actively paying attention.
Stop.
Take five breaths.
Experience.
You can do it in the chaos of your commute,
In a moment in between meetings,
Or while waiting for the school bus to arrive.
It's easier to pause when you minimize distractions,
But it's not essential.
Let's do it one more time.
Stop.
Take five breaths,
And then pause to experience your senses.
