Step 1: Step out of “auto-pilot” to bring awareness to what you are doing, thinking, and sensing at this moment.
Try to pause and take a comfortable but dignified posture. Notice the thoughts that come up and acknowledge your feelings, but let them pass. Attune yourself to who you are and your current state.
Step 2: Bring awareness to the breathing for six breaths or a minute.
The goal is to focus attention on one thing: your breath. Be aware of the movement of your body with each breath, of how your chest rises and falls, how your belly pushes in and out, and how your lungs expand and contract. Find the pattern of your breath and anchor yourself to the present with this awareness.
Step 3: Expand awareness outward, first to the body then to the environment.
Allow the awareness to expand out to your body. Notice the sensations you are experiencing, like tightness, aches, or perhaps a lightness in your face or shoulders. Keep in mind your body as a whole, as a complete vessel for your inner self.
If you wish, you can then expand your awareness even further to the environment around you. Bring your attention to what is in front of you. Notice the colors, shapes, patterns, and textures of the objects you can see. Be present at this moment, in your awareness of your surroundings.
When you are ready to finish the exercise, open your eyes slowly and try to carry that mindfulness with you as you go about your day.
Sit or lie down in a comfortable position. Close your eyes to reduce the number of stimuli. Start at the top of your head and work all the way down to your feet. Pay close attention to what each area of the body feels like. Tara Brach, psychologist and meditation leader, explains it as “feeling from the inside out.”
When things don’t go our way, we often become upset and annoyed.
However, sometimes this resistance is pointless.
I planned a mall trip with my friends, but they all have a big test on Monday to study for. My weekend is ruined.
Acceptance, on the other hand, brings calmly considered options.
I had plans with my friends over the weekend, but they fell through. This is something that is beyond my control.
The plan with my friends can be rescheduled and there are other opportunities to enjoy my weekend.
Still, we must remain vigilant. Acceptance must not lead to a mindset of ‘giving up’ too quickly, but rather to one that identifies new opportunities.
The following steps take us through a meditation of acceptance:
Sit comfortably and relax.
Become aware of your breathing.
Inhale deeply and slowly.
Observe each breath.
Attend to the present moment with kindness and curiosity.
Bring to mind an area of your life that has caused you pain.
Ask yourself, what resistances are there? What effect are they having on me and others?
How would it feel if I were more accepting? After all, I cannot change what has happened.
Notice how this feels.
If comfortable, the individual’s thoughts can be shared and discussed with the group.
Finally, ask yourself, does shifting how you relate to the pain change the amount of suffering?
Teachers, you will read this outloud to the class.
Sit comfortably and relax.
Become aware of your breathing.
Inhale deeply and slowly.
Observe each breath.
Attend to the present moment with kindness and curiosity.
Bring to mind an area of your life that has caused you discomfort.
Ask yourself, what resistances are there? What effect are they having on me and others?
How would it feel if I were more accepting? After all, I cannot change what has happened.
Notice how this feels.
Place one hand on your waistband and the other on your chest bone. This hand will help you to notice how deep or shallow your breathing is.
Open your mouth and gently breathe out. Let your shoulders and upper body relax. Pause for a few seconds.
With your mouth closed, breathe in slowly through your nose, making your belly expand once you’ve inhaled as much as you comfortably can, pause again.
Breathe out through your mouth and notice your belly drawing in. Pause again.
Repeat steps 2 – 4 for the rest of your available time. Take time to notice how you feel, how your body changes and reacts to each inhalation and exhalation.
The mind will inevitably start to wander throughout this breathing exercise; this is normal. When you notice the mind has wandered, bring the attention back to your breathing, body movement, and sensations and emotions you are feeling.
Once you’ve practiced this a few times, consider experimenting. Try other positions (sitting or standing). Imagine that your breath has different colors. For example, blue for the cool air you’re breathing in and red for the warm air you’re breathing out.
Notice five things that you can see.
Look around you and bring your attention to five things that you can see. Pick something that you don’t normally notice, like a shadow or a small crack in the concrete.
Notice four things that you can feel.
Bring awareness to four things that you are currently feeling, like the texture of your pants, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on.
Notice three things you can hear.
Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of the refrigerator, or the faint sounds of traffic from a nearby road.
Notice two things you can smell.
Bring your awareness to smells that you usually filter out, whether they’re pleasant or unpleasant. Perhaps the breeze is carrying a whiff of pine trees if you’re outside, or the smell of a fast-food restaurant across the street.
Notice one thing you can taste.
Focus on one thing that you can taste right now, at this moment. You can take a sip of a drink, chew a piece of gum, eat something, notice the current taste in your mouth, or even open your mouth to search the air for a taste.
Auditory
The Great Merkelini write your magic here.