“Mindful breathing is the basis of every mindfulness exercise,” says Australian expert Oli Doyle, author of Mindfulness Plain & Simple (Oli Doyle). “You can do it any time, but setting aside time each day to do the following is a wonderful way to experience mindfulness.”
Notice every breath
1 Sit in a comfortable position with your spine straight throughout the exercise.
2 For a few breaths, use the muscles of your abdomen to empty all the air out of your lungs, then allow them to fill naturally. As you do this, notice what it feels like to breathe in this way.
3 After these few breaths, allow your breathing to find its own rhythm. Let your breathing be as shallow or as deep as it is while noticing:
– The rise and fall of your shoulders.
– The expansion and contraction of your abdomen.
– The sensation of air entering and exiting though your nose or mouth.
4 Continue to notice how it feels to breathe. Also pay attention to the pauses between in and out breaths. During these pauses, notice the silence created by the gap between breaths. Be aware of your breath and allow thoughts to come and go without getting lost in them.
5 Do this for as long as you wish.