Becoming Aware and letting go model- Expanded Instructions on Mindfulness Meditation using Breathing
Awareness and letting go, over and over, and again and again, breathe, stay in the present, feel the breathing, accepting and allowing it for what it is, get distracted, note it, accept it, and return back to the breathing.
Awareness of body breathing, let go of everything else, next awareness of the present , let go of past and future, next awareness of experiencing by feeling and sensing and letting go of thinking processes, next awareness of emotional reactions and letting go of them, by accepting and allowing, next awareness of distractions and letting go of them to go back to the breathing.
Step 1. Let go everything else and only become aware of your body breathing. Become Aware of your body breathing and let go of everything else.
Slow down from whatever you are doing, and stop if needed and get off Auto Pilot, and become Aware of your Body Breathing. Use your thinking-doing mind to consciously and intentionally breathe over and over, again and again. You want to get good in breaths and the best way to do this is make good out breaths. Squeeze the air out of your lungs, and allow the air to flow in, taking a few long and slow deep breaths, to get into the rhythm of breathing over and over and again and again. Breathe from your belly filling your lungs from the belly up, and exhale the same way, pushing and squeezing the air out of your lungs, like a sponge, squeezing out all the water, but in this case the air out of your lungs.
Step 2. Let go of the past and future and stay only in the present moment. Become Aware of only the present moment, and let go of anything that has to do with the past or the future.
Don’t think about the past or the future, just stay perpetually in the present moment, staying aware of your body breathing. When you mind drifts into the past or the future note it, and gently escort your mind and its awareness back to the body breathing only in the present moment. Breathe from your belly, squeezing the air out, letting the air come back in, over and over, and again and again.
Step 3. Let go off all thinking about the breathing and only feel the breathing sensations. Become Aware of the physical sensations of your breathing and experience them by Feeling them over and over, and again and again, letting go of any thinking about them in any way, such as trying to control the breathing, or interfering with it in anyway, or comparing it with anything , or trying to change it, just feel the physical sensations of the breathing, letting go of any thinking judgments, or comparing, or controlling, or changing, no expectations, no past , no future, just stay in the present and feel the breathing over and over.
Step 4. Let go of any emotional reactions you have about the breathing and anything else and accept and allow the breathing for just what it is. Let each breath come, let it be, and let it go. Don’t interfere with the breathing, or change it or control it, or compare it to anything or expect anything from it. Just allow and accept. Become Aware of your Emotional reactions as your feel the physical sensations of your breathing, and let them go and instead accept and allow each breath as it is. Allow and Accept each breathe, as it is, allow it to come, accept it, allow it to be, accept it, and allow it to go away, accepting it going away, for the next breath. Don’t hold on longer because it feels good, or avoid or resist because it feels bad, or ignore what is happening because it is boring or not interesting, instead treat all that happens equally, good, bad or neutral, accepting allowing over and over and again and again.
Step 5. Let go any distractions that pull you off your exclusive focus on the breathing and only feel the breathing sensations, in the present moment, accepting them , allowing them, without changing them or interfering in any way. No matter how hard you try, and this is normal you will be distracted by something . when this occurs, note it, accept it, and return back to feeling the breathing in the present moment.