Posts Tagged ‘breath’

Mindfulness Practice: Awareness of Breathing

July 31, 2013

The following guidance is taken from the Afterword written by Dr. Susan Bauer-Wu from A Mindful Nation by Tim Ryan, which is a book that the healthymemory blog highly recommends.

“ Do this practice at a time of the day and location when you’re less likely to have interruptions or feel sleepy. It may mean that you close your office door and turn off your phone and computer in the middle of the work day, or you get up 15 minutes earlier in the morning, or in the evening you go into a separate room in your home and ask your family to not disturb you for a little while.

There is no need to have a particular goal in mind. You’re not trying to feel a certain way, do anything special, or get anything specific out of it. You’re simply being present in yourself by stilling the body, tuning in, and quieting the mind for a few minutes. The breathing practice below presents a practice you can do over and over again whenever you choose, You can find more details in the books mentioned at the beginning of the resource section (In the book by Tim Ryan).

  • Settle into a steady and comfortable sitting posture—in a chair or on a cushion on the floor. The back is relatively straight, but not rigid, allowing the breathing to be open and easy. Hands can be placed on the thighs or resting loosely on the lap. The head and neck are balanced. You may either close your eyes or just lower them in a soft gaze.

  • Bring your awareness to the sensation of your body touching the chair or cushion, your feet touching the floor, the feeling of the air in the room.

  • Gently bring awareness to the breath as it moves in and out.

  • Notice where the breath is most vivid for you. This may be at the nostrils or at the chest as it rises and falls, or maybe right at the belly as you notice the expanding and releasing.

  • You may be aware of the brief pause between the in=breath and the out-breath.

  • Notice the rhythm of your breathing, and be aware of the sensations of the air coming into and filling your body, and then releasing itself and leaving your body.

  • Stay present with the experience of breathing. Just allow yourself to breathe in a natural and comfortable way, riding the waves of in-breath and out-breath.

  • If your attention has wandered off the breath (and it will), gently escort it back to awareness of breathing. Allow thoughts or emotions to arise without pushing them away or holding on to them. Simply observe them with a very light and gentle curiosity. No need to get carried away by them, or to judge or interpret them.

  • That’s it.”