Imagine each breath as a swinging door: oxygen in, carbon dioxide out. The body breathes itself, from morning to night and when we sleep … and hands us a tool as old as the hills. Trillions of meditators have used it before us.
Sitting upright, close your eyes, begin to notice the breath cycle and name its two parts: “in” and “out.” Say them silently as breaths come and go. Naming gives the thinking mind something to do, keeps it from wandering off. Set a 5-minute timer to help you stick with it.
Let this not be a competition about who can count the most breaths in a row. Let Monkey Mind do what it does, without getting entangled. But if you do — and you will — no problem. Simply observe the next breath as it arises. Likewise with emotions, aches and pains, memories, day-dreams, fantasies. Accept them for what they are: passing phenomena, bubbles in a stream.
Mindfulness, by definition, means to become aware of what arises within and around us, moment by moment, without judging or evaluating. It means falling awake; living one breath at a time, making it possible to witness life’s unfolding in real time. Life and death: a baby’s first breath, a dying person’s last. With each breath, a blank page opens in the book of life.
Peter you make it sound so simple.
It’s wonderful.
Maja
Yes, Maja — simple but rarely easy. To awake from our daydreams and wishful thinking requires some diligence. Also patience and kindness for ourselves. One breath at a time!
Trying to become more aware and meditate without distractions. Thank you Peter!
You’re welcome, Melanie. What if you were to see “distractions” as reminders … reminders to return to the breath moment by moment? By welcoming them, they’d become your allies.