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Simple Breathing Exercise With No Mumbo-Jumbo Whatsoever

Mark_Williams2This is adapted from Mark Williams and the excellent book Mindfulness: Finding Peace in a Frantic World, co-authored by Danny Penman.

If you have a mind, it will wander. (I love this – it’s very reassuring!)

The goal is a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance.

– Sit comfortably, with your eyes closed and your spine reasonably straight.

– Direct your attention to your breathing.

– When thoughts, emotions, physical feelings or external sounds occur, simply accept them. Give them the space to come and go without judging or getting involved with them.

– When you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that your attention has drifted, and then gently bring your attention back to your breathing.

It’s OK and natural for thoughts to arise, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.

As Tara Brach, one of my favorite meditation teachers, puts it: “The mind secretes thoughts like the body secretes enzymes.” And, of course, nobody would seek to inhibit the secretion of enzymes.

Themes: Breathing exercises, mindfulness meditation for people in business