Instructions on mindfulness based breathing- Part 1
Mindfulness based Breathing first Instructions for course in breathing, hypnosis and meditation.
This can be done sitting, standing, walking , lying down or doing just about anything but it is best to practice first is some sitting position.
This is basically an exercise of becoming aware of one thing at a time,[for our purposes the breath] letting it come, letting it be, without interfering or changing it, and then letting it go, with our object of focus being the physical sensations associated with breathing.
You will become more and more aware of following and feeling your breathing sensations in the present moment, over and over, and again and again, accepting each breath for just what it is, without changing it, or controlling it or interfering with it, in any way, allowing each breath to come, allowing it to be, and then letting it , over and over.
Use the 6 F’s as an guide, Find the breath, Follow it exclusively, Feel the Flow of the breathing, Free of any thinking processes to judge it based on emotions, or based on comparing it with the past, or future expectations, just Float your awareness on the breathing, one breath at a time, allowing it to come, allowing to be as it is , and allowing it to go, for the next breath. No matter how hard you try and this is normal you will be distracted by something, and when this occurs, become aware of the distraction, let it go, and return back and find the breath, and feel and follow it.
1. Become aware of your body and Sit still and quiet and erect, but not too stiff, notice any muscle tension you may have and let it go,
2. Becoming aware of your body breathing and letting go of everything else
3. Breathe normally and get into a regular rhythm, become aware of the physical sensations of your breathing, and let go of everything else
4. Become aware of only feeling the physical sensations of your breathing and let go of any thinking about it
5. Become aware of feeling the breathing only in the present moment and let go of the past and the future
6. Become aware of accepting each breath, letting go of any tendency to change, control it, or interfere with it
7. Become aware of any emotions you may have associated with the breathing, good , bad or neutral, and let them go as you focus exclusively on feeling and following the physical sensations of your breathing
This is a process of becoming aware and letting go, over and over, and again and again
Become aware of your body breathing and let go of everything else
Become aware of your body breathing only in the present and let go of the past and the future
Become aware of only feeling and following the physical sensations of your breathing letting go of any thinking processes such as controlling, comparing, expecting, judging, or interfering in any way
Become aware of accepting and allowing the breathing just as it is, and letting go of any tendency of reacting emotionally whether feeling positive or negative or neutral
Become aware of any distraction to your exclusive focus on feeling the breathing sensations, and let go, to go back to finding and feeling the flow of the breathing, allowing and accepting each breath one at a time, allowing to come, accepting if for what it is, without change or interfering with it , and then allowing it go for the next breath.
Feel and follow the breathing sensations only in the present moment, and then moment by moment, accepting and allowing it to come, be and let it go, over and over, this is mindfulness applied to breathing.