Welcome to Mindful Living,
A course for integrating mindfulness practices into your daily life.
My name is Suzie von Mensenkampf and today I'm going to introduce to you one of the core practices of mindfulness which is breath awareness.
With breath awareness it's very easy to pay attention to your breath anywhere that you are at any time of the day.
Mindfulness was a practice that could help you to become more in touch with the present moment because as you know your breath is always only happening in the present moment.
If your attention is exclusively focused on your breathing then you're less likely to get caught up in thinking and worrying.
So focusing on the breath can stop your mind from time traveling and conjuring up memories of the past or fantasizing about the future.
So there's rarely room for other thoughts when you're paying attention to your breath.
The breath awareness practice is just what it sounds like.
You simply observe the natural movements of breathing and the sensations that go along with them.
Though the breath may change on its own you won't try to control the breath.
You simply focus on the sensations of inhaling and exhaling.
It might be difficult for you to completely surrender to the movement of the breath without trying to control it but it's this letting go which is the key aspect of this breath awareness practice.
So when you notice that your mind has wandered gently and without judgment bring it back to your breath.
During the practice continue to focus on your breath acknowledging and letting go of thoughts as they arise.
Whether at home or at work set yourself up to be relatively undisturbed for this practice.
For instance at home just move away from the TV,
The computer,
Turn off music,
Put your phone down and put it on do not disturb.
If you're doing this practice during the day or at work you can modify your environment in whatever way you can so that you're comfortable and you are without distractions.
So make any slight adjustments now that you need to so that you can be comfortable.
Here you can stay seated in your chair.
If you're practicing this at home be sure to be comfortable whether you're sitting on the floor,
On a cushion maybe,
Sitting on a sofa or at work if you're seated at your desk.
Sit upright.
You don't need a perfectly straight back.
You can close your eyes or if you prefer not to close them you can just gaze softly at an object in front of you without staring.
Now let your hands rest comfortably on your lap.
There are five essentials to keep in mind when you're doing any mindful practice.
Let's have a quick look at those before we begin the breath awareness practice.
The first one is the thoughts so it's okay to have thoughts it's part of it so when you notice that you're distracted you just return your focus to your breath.
The second one is to be kind to yourself.
Don't start beating yourself up if you've forgotten and gone off into thought or become distracted.
Keep coming back to the practice and keep being kind and showing yourself some self-compassion.
The third one is don't try to have any certain experience like don't try to force a particular experience to happen.
Instead let what happens happen.
And the fourth one is let go of any expectations as to how the practice should or should not go.
Having all the expectations outside the door and allow it to happen as it will.
The fifth one is to stick with it stay with the practice even when it gets a little challenging.
Staying with it is what trains you to become more focused and mindful.
I'm keeping track of the time so sitting comfortably let's begin.
Notice the sensations present in your body as you sit now.
Notice where your hands are.
Notice your feet on the floor.
Without resisting sensations simply become aware of them.
Observe rather than trying to label or judging them simply observe.
Notice and welcome the different sounds that become apparent to you.
Notice the sounds that are far away and notice the sounds nearby.
Now bring your attention to your breath as you breathe naturally through your nose.
Notice the movements of the body in response to the breath.
Do not control or regulate the breath simply feel its sensations.
We'll do this now for another few breaths as I'm keeping track of the time.
City of NYC activated.
Thank you.
Thank you.
You you you as we come to the end of this practice remain still keeping your eyes softly closed and now begin to deepen your breath as you deepen your breath sitting in your own stillness I invite you now to notice how you feel take the next few moments to absorb the stillness and silence and observe how your body feels now observe your mind your breath and take a few more moments before slowly opening your eyes I invite you now to pause and consider what have you noticed when you're so used to doing things rather than being aware of doing something even something as simple as breathing when you make a shift to experience more mindfulness in your day you can cultivate calmness self-awareness and clarity the benefits of this practice are revealed to you in your daily life you'll notice you have become more patient you'll notice you've become more creative and you'll notice how you can be more attentive to the ones that you love
