You can do some mindfulness meditation any-time, any-where – try this if you fancy giving it a go!

I recommend ‘passive breath awareness’ . Follow the next suggestions systematically and do it ‘your way’ by discovering what ‘your way’ is!

Start with just a few minutes only, sit quietly and as comfortably as possible, allow your body to relax, your muscles to soften, particularly your shoulders, belly and lower back, the space behind your eyes and between your eyebrows. Take your time to put in place some useful mental attitude preparations i.e. let go of all expectations, accept your present circumstances completely and allow them to change, trust the practice and your own natural ability to relax and settle, do not try hard, be very patient and not in a hurry to achieve anything, in fact do not attach any importance to your practice but approach it with a childlike curiosity. This is time for you to be with yourself, to care and attend to yourself however you are.

Then begin by becoming aware of your body breathing you. Do not concentrate but actively wait to receive any sensations or movements from your body that let you know that you are breathing. Stay with the sensations and know when you are breathing in and when you are breathing out and what it actually feels like for you. Explore the balance between remaining completely aware of each breath in and out whilst allowing your mind to remain passive and relaxed and without needing to ‘work anything out’, analyse or judge your experience. Do not feel in a rush to move away from each breath onto the next one but instead explore the end of each out-breath and watch and feel the sensations closely as it turns into an in-breath spontaneously.

When you have watched your breathing in this way for a couple of minutes, have a break, either stop or repeat a couple more times and then let go of the practice and continue with your everyday life.

Try a little each day and let the rest take care of itself. Please feel free to post your comments and share your experience if you would like to. Enjoy!