Mindfulness Without Borders presents TUZA.
This core breathing practice uses the breath to focus one's attention in the present moment.
Sit in a comfortable position,
Allow both soles of your feet to connect to the floor.
Rest your hands on your thighs and let your shoulders drop.
Gently close your eyes or look for a reference point somewhere on the floor in front of you where you can return your eyes when they get distracted and begin to wander around the room.
Let your spine grow tall and noble like the trunk of a tall tree and take a moment to notice how your body feels.
Now bring your attention to the flow of your breath.
You don't need to breathe in any special way,
Your body knows how to breathe.
Simply notice each breath coming into the body with an in-breath and leaving the body with an out-breath.
If you notice your mind is caught up in thoughts,
Concerns,
Emotions or body sensations,
Know that this is normal.
Notice what it is that's distracting you and as kindly as you can turn your attention back to breathing for another few moments.
Breathe in following the whole length of the breath,
Breathe out following the whole length of the breath.
Allow each breath to be a new beginning and each out-breath a letting go.
When you are ready,
Slowly bring your attention back to your surroundings and let how you feel now guide you.
