Of course, the book gives good information to help us understand everything about the practices I'm going to share as I read, and begin practicing. I provide portions, and paraphrase things I feel are important to me. I'll list them here if anyone wants to follow along.
Introduction
"Mindfulness is the energy of being aware and awake to the present. It is the continuous practice of touching life deeply in every moment. Practicing mindfulness does not require we go anywhere different. We can practice mindfulness in our room or on our way from one place to another. We can do the same things we always do, walking, sitting, working, eating, talking except we do them with an awareness of what we're doing."
Daily Practices
CONSCIOUS BREATHING
"Conscious breathing is like drinking a glass of cool water. As we breathe in, we really feel the air filling our lungs. We don't need to control our breath. We feel the breath as it actually is. It may be long or short, deep or shallow. In the light of our awareness it will naturally become slower, and deeper. Conscious breathing is the key to uniting the body and mind and brining the energy of mundfulness into each moment of our life."
Practice
Paying attention to our breathing, say to yourself:
Breathing in, I know I'm breathing in.
Breathing out, I know I'm breathing out.
You can shorten it to In and Out.... following the breath all the way to the end. You want to stop thoughts, and bring your attention to simple awareness, giving our minds a chance to rest.
You can switch it up to your present circumstances.....
Breathing in, I recognize the blue sky.
Breathing out, I smile to the blue sky.
Breathing in, I am aware of the beautiful autumn leaves.
Breathing out, I smile to the beautiful autumn leaves.
You can shorten this to "blue sky" on the in breath and "smiling": on the out breath. Then "autumn leaves" on the in breath, and "smiling" on the out breath.
You can switch to Breathing in... I know I'm breathing in.
Breathing out... I know I'[m breathing out.
Breathing in, I smile to my in breath.
Breathing out, I smile to my out breath.
Never force your breath. Don't intervene or force. (I work on longer out breaths, but no forcing)
Cradle your breath, like a mother going home to embrace her child tenderly in her arms. You should find your breathing quality improved after one or two minutes.
Next.... practice...
Breathing in, I notice my in breath is has become deeper.
Breathing out, I notice my out breath has become slower.
Once you notice the breath is more peaceful, you may offer that peace to your body. Now is your chance to come home to your body, recognize it's existence, and get reacquainted, and make friends with it.
These breathing excercises came from the Buddha himself. They should be very easy, like child's play.
Breathing in, I enjoy my in breath.
Breathing out, I enjoy my out breath.
After offering that peace and harmony to the body, helping it to release tension, then you can identify your feelings, and emotions.
Breathing in, I'm aware of the painful feeling in me.
Breathing out, I'm aware of the painful feeling in me.
There can be pain AND mindfulness together. Mindfulness is like a nurturing mother embracing the feeling denderly.
Practice Poem
Breathing in, I know I'm breathing in.
Breathing out, I know I'm breathing out.
As my in breath grows deep
my out breath grows slow.
Breathing in, I calm my body,
Breathing out, I feel at ease.
Breathing in, I smile.
Breathing out, I release.
Dwelling in the present moment,
I know this is a wonderful moment.
This can be shortened to the following:
In. Out.
Deep. Slow.
Calm. Ease.
Smile. Release.
Present moment. Wonderful moment.
The present moment is the only realy moment. This is our only task, to be present here and now, in this moment.
Next UP....
SITTING MEDITATION
