Mindfulness Exercise Finding the Breath

Question 1

Step 1

Answer 1

Find a comfortable position for the body. Sitting is often recommended, as it helps keep the body awake and energized. You can also try lying flat on your back, or standing. You may sit on a yoga mat, meditation cushion, or chair. Find what feels comfortable and sustainable for a few minutes of stillness.

Question 2

Step 2

Answer 2

Gently allow the eyes to close. If you’re more comfortable with the eyes open, try softly gazing at the floor or ceiling (depending on your position). Allow the eyes to relax and rest on one spot. The idea is to minimize distractions in your practice.

Question 3

step 3

Answer 3

Bring your awareness to the abdomen. Relaxing the muscles there, see if you can feel the natural rising and falling. Imagine the body is breathing itself. From the navel around to the obliques, notice the movement with each breath. Take a few deep breaths like this.

Question 4

step 4

Answer 4

Move your awareness up to the chest. As you inhale, tune in to the expansion of the lungs and the rising of the chest. As you exhale, feel the contraction and movement. See if you can follow the feeling of the breath from the beginning of your inhalation through the end of your exhalation.

Question 5

step 5

Answer 5

Now bring your attention to the nostrils. The feeling of the breath may be more subtle here. Try taking a deep breath to see what is present for you. You may notice a slight tickle at the tip of the nose as you breathe in. You may notice the breath is slightly warmer on the way out.

Question 6

step 6

Answer 6

Rest your awareness on the body breathing in one of these three spots. When the mind wanders, refocus on the direct experience of the breath. Continue to observe the breath for a minute or two.

Question 7

step 7

Answer 7

Wrapping up this period of practice, bring this awareness with you into your daily life. Stay in touch with the breath in your body to help the mind remain present.

Question 8

The Wandering Mind

Answer 8

The natural tendency of the mind is to wander. Even the most accomplished meditators have wandering minds! The brain was designed to process information; it’s just doing its job. Rather than seeing this as a problem, approach it as an opportunity to strengthen your mindfulness. Try to bring forgiveness, curiosity, and patience to these moments, and whenever your mind wanders, bring it back to the breath.