One method of practice, often referred to as sitting meditation, helps you train in mindfulness by focusing awareness on the breath.
- Assume a comfortable posture either on the floor or sitting in a chair. Establish a sense of presence in your body.
- Now, bring awareness to various bodily sensations — pulsing, vibration, points of contact between body and surface, temperature — holding the whole body in your field of awareness.
- Next, directing attention in a more focused way, notice the sensations present when you breathe in and when you breathe out.
- Finally, rest awareness in the area of your body where the sensation of breathing is easiest to attend to. This may be the rise and fall of your abdomen, the movement of your chest or the sensation of air entering and leaving your nostrils.
- Each time the mind wanders, gently and without judgment escort awareness back to your breath.
