The breathing practice is one of the best known and most basic mindfulness techniques.
It allows us to become aware of our physical and emotional state in present with full awareness.
It is also a very effective practice to bring a change in our mental state and reduce stress.
Let's start.
Sit in a comfortable position,
Either in a chair with your feet flat on the ground or sitting on a cushion with your legs crossed.
Try to keep your back straight to stay alert.
You can place your hands where it's most comfortable to you,
On your legs,
With your palms facing up or down,
Together,
Or whatever position works best for you.
Your eyes can be kept closed or half closed.
Let the body stabilize in this position.
I invite you now to take a deep breath or two,
Bringing your attention to your body.
Then,
Slowly start noticing the sensations in your body right now.
It's contact with the surface that supports you.
Feel the air in your skin.
If you identify any discomfort,
I invite you to,
Instead of simply labeling them,
Investigate these sensations a little more.
Is it a local or radiating discomfort?
Is it hot,
Cold,
Or neutral?
How are you feeling it?
If it makes sense to you,
Investigate these feelings with curiosity,
As something completely different from your own.
If you're not feeling anything at this point,
That's okay too.
These can likewise be investigated by you with openness and interest.
Gradually,
Start bringing your attention to the movements of your body while you're breathing,
Such as the chest movements,
In and out,
And the abdominal movements.
If you find it interesting,
You can place your hands on your chest and belly to feel these movements better.
I invite you now to focus your attention on the sensations caused by the air entering and leaving your body.
Can you feel how far you feel the air entering your body?
How far does it go?
Is the temperature of the incoming air different from the one that leaves?
Okay.
Try to follow the natural flow of your breath.
You don't need to change it.
This is not a breathing exercise.
Just watch how your breathing is right now.
Now,
Keep the observation on your breath as an anchor for your attention in the present moment with each breath.
Okay.
If it makes sense,
You can also count each cycle of inhale and exhale in groups of 21.
If you lose count midway,
Start again.
Do this for as long as you would like.
Okay.
Eventually,
If any distractions,
Thoughts,
Sensations or concerns surface,
Just notice it and let it pass with no criticism without holding back or judging,
Returning the observation to the breath again.
Now,
Bring your attention to the sensations throughout your body.
Identify how it is now.
Just feel it without judging.
You can begin to move gradually.
Make the movements your body asks of you.
When you are ready,
You can open your eyes.
May you have a great day or a great night to sleep.
Namaste.
