Here are the instructions for a taste of mindfulness.
Start by sitting in a comfortable position with an erect yet relaxed posture.
Close your eyes or have a soft gaze down at the floor.
Take a couple of deep breaths.
Let your belly be soft and full as you breathe in and expel all of the air as you breathe out.
Gradually let the breath become natural and effortless.
Feel the movement of the belly,
The rib cage,
And the chest in response to the air coming into and out of the body.
Now scan your body from head to toe.
Notice the current state of your body.
Are there places of tension?
Places that feel relaxed?
What parts of your body feel warm or cool?
Is the body energized or fatigued?
Just notice what is present.
Take your time.
Pay particular attention to the sensations at the area of the stomach.
Are there sensations of hunger?
Of satiety?
How hungry or full are you?
Are you thirsty?
You might notice thoughts of judgment about your stomach.
Just let those come and go.
Next,
Notice what feelings are present.
You might be feeling curious,
Angry,
Happy,
Frustrated,
Confused,
Or content.
No matter what feelings are present,
Acknowledge them with curiosity and kindness.
Notice what thoughts are passing through your mind.
Let thoughts arise,
Exist,
And pass away without getting caught up in the story of the thoughts as best you can.
You might notice how the feelings and the thoughts are connected.
If you are feeling restless,
You might have thoughts about needing to get something done.
Or if you're feeling angry,
You might be having thoughts about someone who upsets you.
Just notice what's present without judging.
When you know what your body feels like,
What feelings are present,
And what thoughts are going through your head,
You've dropped out of automatic pilot.
For a couple of more moments,
Sit and breathe and experience what it means to be alive in this moment.
When your mind gets lost in a story,
Bring your attention back to the passing sensations that are available in the present moment.
Body,
Breath,
Sounds.
It doesn't matter how many times the mind wanders.
The important thing is to notice without judgment and bring your attention back.
Each time the mind wanders and you notice it,
Is a moment of waking up to the present.
Notice that some things you experience feel pleasant and some not so pleasant.
No matter what you're experiencing,
Allowing each moment to be exactly as it is,
And allowing yourself to be exactly as you are,
Sitting,
Breathing,
And simply being.
And when you're ready,
Opening your eyes.
