Vidyamala’s online course, Mindfulness for Women: Declutter Your Mind, Simplify Your Life, Find Time to ‘Be’, starts January 1. Enroll now!
First, get into a comfortable position, either sitting or lying down, and take a moment to relax and settle yourself. Notice how your body feels. What physical sensations do you experience right now? Maybe you feel the pressure of your bottom against the chair or the floor beneath you. Take a moment to notice these sensations with kind curiosity.
Next, listen to the sounds around you. Pay attention to their qualities, like their tone and volume, and notice how you instinctively react to them. Instead of trying to figure out where the sounds are coming from, simply observe them as they are. If you’re in a quiet place, take note of the silence.
Now, focus on your breath. Notice what it feels like as you breathe and which parts of your body move. Rather than observing from a distance, immerse yourself in the sensation of breathing. Is it pleasant or unpleasant to experience your breath this way?
Shift your awareness to your emotions. How do you feel overall? Are you happy, content, sad, irritated, or calm? Maybe you’re not quite sure. Notice any thoughts passing through your mind, asking yourself what you’re thinking. Try to observe your thoughts as they flow by rather than from within them.
Take a few moments to rest quietly, allowing your awareness to remain inside the sensations and movements of your breath, and any passing thoughts, sounds, and feelings. There’s no need to seek a special experience; just notice what’s happening moment by moment.
Even if this wasn’t the most extraordinary experience, congratulations on engaging with the exercise. You’ve just had your first experience of mindfulness and begun your journey toward greater life awareness. This practice can help you break free from ‘autopilot’ mode, where habits drive you from one thing to the next, and start experiencing life as a series of creative possibilities and choices.
Vidyamala’s online course, Mindfulness for Women: Declutter Your Mind, Simplify Your Life, Find Time to ‘Be’, starts January 1. Enroll now!