Steps for Mindfulness based Breathing: Use any posture that allows relaxation, yet being alert, eyes maybe open or closed
When thinking and doing is no longer helping feelings and body sensations hold them in mindful awareness to lessen them
6 F’s Find [re-Find it when distracted] your breathing, Focus on it only, by Following it by Feeling the physical sensation, Free of any thinking, judging, expecting, or controlling, by allowing your awareness to gently Float on the physical sensations over and over, again and again, until distracted by anything, and then return to the breathing, as you re-Find it.
Follow the formula, breathing, breathing, until distracted, deal with the distraction and then back to the breathing, over and over.
1) Pull yourself into the present moment by putting all your Focus on Finding and Feeling the physical sensations of breathing and only keep this in the front of your mind, as you Follow the breathe over and over.
2) Free your self from all thinking about anything including the breathing, and put all thoughts from the present, the past and the future on a shelve in the back of your mind, as you continue to only Feel and Follow the sensations of the breathing as you gently Float your awareness on the breathing sensations.
3) Don’t use any control, don’t think about the breathing, don’t expect anything special, just allow your awareness to Float gently on sensations of the breathing, and Follow the lead of the breathing, let it control you, until your awareness, your feelings and the sensations of the breathing get closer and closer, becoming like one.
4) Breathe over and over, Feeling the changing sensations of each breath, accepting it for what it is, regardless of feeling, right, wrong, good, bad or neutral, feeling one breath at a time, and then letting it go for the next.
5) It may be helpful to label the breathing or use any counting method that works for you, by saying silently “one on the in breath, two on the out breath,” or “in breath, out breath, or in or out”.
6) Sooner rather than later some distraction will pull your focus off the breathing, this is normal, to be expected and is part of the process. When your mind wanders notice it with mindfulness =[PEALT] and then return back to the breathing. PEALT = {Present moment Experiencing by Allowing the wave like nature to unfold, Accepting it, and Letting go, without using any Thinking based on emotional reactivity, or the past or the future.}
7) Don’t ignore the distraction but give it just enough temporary mindful “knowing” or Awareness , that is the feeling-sensing without thinking, until it weakens or goes away , then let it go, so you can get back to your primary focus on the breathing for more concentration, & mindful “awareness” =[PEALT]
8) If your mind gets stuck on a distraction use the 6 F’s, Find the Feelings and or the bodily sensations associated with it and Focus on this, Following it, Free of thinking, and Float your awareness on it, until it gets weaker or passes, so you can get back to the Feeling the breathing.
9) Label the distraction if needed by saying “thinking, thinking, or feeling, feeling, or planning, planning, or noise, noise, or pain, pain, or whatever”. Become “aware”, accept it allow it to unfold, label it if needed, feel it, let it go, without thinking.
10) Repeat the sequence breathing, breathing, until distracted, deal with distraction, and then back to the breathing, repeating these steps over and over and again and again.