What is my experience right now?
- What thoughts are going through the mind? As best you can, acknowledging thoughts as mental events, perhaps putting them into words.
- What feelings are here? Turning towards any sense of emotional discomfort or unpleasant feelings, acknowledging their presence.
- What body sensations are here right now? Perhaps quickly scanning the body to pick up any sensations or tightness or bracing.
Then redirect your attention to focus on the physical sensations of the breath breathing itself. Move in close to the sense of the breath in the belly…. Feeling the sensations of the belly wall expanding as the breath comes in… and falling back as the breath goes out.
Follow the breath all the way in and all the way out, using the breath to anchor you in the present.
Now expand the field of your awareness around your breathing so that, in addition to the sensations of the breath, it includes a sense of the body as a whole, your posture, and facial expression.
If you become aware of any sensations of discomfort, tension, or resistance, zero in on them by breathing into them on each in breath and breathing out from them on each out breath as you soften and open. If you want to, you might say to yourself on the out
“It’s ok….whatever it is, it’s already here: let me feel it.”
As best you can bring this expanded awareness into the next moments of your day.