Three part mindfulness of breath meditation.
You can use this when you're out and about,
You can use this when you close your eyes,
Whatever feels comfortable for you.
Just take the first step to becoming aware of what's going on in your mind right now.
Just become conscious of the thoughts that are going on and as best you can just note the thoughts as mental events.
And just noting them,
Noting the feelings that are associated with them.
Rather than pushing them away or trying to shut them out,
Just notice them and perhaps say,
This is just how it is right now.
And the same with any sensations in the body.
There might be sensations of tension or holding or letting go.
And again,
Just becoming aware of them and simply noting whatever is arising in this moment.
Now really gathering yourself,
Focusing your attention on the movements of the stomach,
The rise and fall of the belly as the breath moves in and out,
Spending a moment or so to focus on the motion of the abdominal wall moment by moment,
Breath by breath as best you can right here,
Right now.
Noticing when the breath is moving out or when it's moving in.
And just being with the breath as it moves into your body and out and just binding your awareness to this process to be present right now.
And now just expanding your awareness to the rest of your body,
Bringing a more spacious awareness to this experience,
Letting the breath be present,
But in the background.
Bring some attention to the entire length of your body from head to toe.
Any feelings of or sensations of holding or bracing yourself.
And then start to be aware of the space around you,
Space above you,
The side of you in front or behind.
Just be aware of it and notice how that feels.
And then when you're ready,
Opening your eyes and just letting go of this brief practice.
