We all experience change in life.
But at the emotional level,
We tend to struggle when this change happens.
It happens when health,
Relations or career take an expected turn.
This practice is focusing on the skill of noticing change and being aware of it.
This strengthens focus and mindfulness.
As well,
This skill helps us to deal with change when it happens.
To begin,
Take any moment to check in with your posture.
Trying to find the posture that is comfortable,
Upright and relaxed.
Perhaps sitting on the chair or cushion,
Feeling both feet touching the floor.
You can choose either to keep your eyes open or closed.
Whatever feels more natural.
Start by forming clear intention for this practice.
You can say to yourself,
I use these few minutes to notice change and bring my mind back to the experience of change each time it wanders.
Taking a moment to focus on the breath,
Feeling how it moves inside your body.
Perhaps feeling the sensations in your abdomen,
On your chest or in your nose.
Just notice whatever sensations are happening as you breathe in and out.
Focusing on how sensations are constantly changing.
And when your body is sitting still,
There are so many movements happening.
Your lungs are filling with air.
The heart is pumping nourishing blood through the body.
Notice how your mind is changing.
Your attention is shifting and moving all the time.
Thoughts,
Judgments,
Memories,
All of these passing through the mind.
Any moment of sitting here and noticing how this all changes.
And now stepping back and considering what's happening in your life these days.
What is changing and how?
Take a moment and notice the changes on the way of your life.
Not analyzing is good or bad,
Just noticing.
It could be anything,
Your health or something in your job.
Try to accept these changes rather than resist.
Taking your own time,
Coming back to the breath,
Feeling its movement on each in-breath and out-breath.
And gently letting this practice go.
When you are ready,
Opening your eyes,
Letting the body and mind rest for the few moments in a calm presence of awareness,
Giving yourself permission to simply be.
This practice strengthens attention and mindfulness,
Which helps us to see things more clearly and open up to changes and transitions happening in our life.
Before you come back to your usual routine,
Pause for the moment and set a clean tension for the next 24 hours to see if you can pause from time to time and notice changes that are happening.
You can start by taking attention to this moment,
Noticing this transition,
Bringing awareness to how you move from this period of practice to your next activity.
Good luck with your practice.
