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    Mindfulness Practice With Bell

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    sherie.lee731
    The document provides instructions for a mindfulness meditation practice focusing on breath awareness. It guides the reader to sit comfortably, shift attention from doing to being, and notice sensations of breathing like movement in the belly, air through nostrils. It encourages noticing differences between each breath and gently redirecting attention from wandering thoughts. The reader is asked to build awareness of tensions in the body and sensations without judgment or reaction. The goal is to ride waves of breath non-judgmentally and build capacity for open, curious present moment awareness.

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    Mindfulness Practice With Bell

    Uploaded by

    sherie.lee731
    11 views1 page
    The document provides instructions for a mindfulness meditation practice focusing on breath awareness. It guides the reader to sit comfortably, shift attention from doing to being, and notice sensations of breathing like movement in the belly, air through nostrils. It encourages noticing differences between each breath and gently redirecting attention from wandering thoughts. The reader is asked to build awareness of tensions in the body and sensations without judgment or reaction. The goal is to ride waves of breath non-judgmentally and build capacity for open, curious present moment awareness.

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    Mindfulness Practice with bell

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    The document provides instructions for a mindfulness meditation practice focusing on breath awareness. It guides the reader to sit comfortably, shift attention from doing to being, and notice sensations of breathing like movement in the belly, air through nostrils. It encourages noticing differences between each breath and gently redirecting attention from wandering thoughts. The reader is asked to build awareness of tensions in the body and sensations without judgment or reaction. The goal is to ride waves of breath non-judgmentally and build capacity for open, curious present moment awareness.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    11 views1 page

    Mindfulness Practice With Bell

    Uploaded by

    sherie.lee731
    The document provides instructions for a mindfulness meditation practice focusing on breath awareness. It guides the reader to sit comfortably, shift attention from doing to being, and notice sensations of breathing like movement in the belly, air through nostrils. It encourages noticing differences between each breath and gently redirecting attention from wandering thoughts. The reader is asked to build awareness of tensions in the body and sensations without judgment or reaction. The goal is to ride waves of breath non-judgmentally and build capacity for open, curious present moment awareness.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

     Mindfulness Practice with bell

     Sit in a comfortable position, Relax your arms and hands. Adjust yourself a bit to make yourself
    feel comfortable
     Just being, and attentive to your own awareness. Shift from doing to being.
     Notice sensations of breath. How your belly moves in and out, air through your nostrils, slight
    movement through chest and shoulders. What most stands out? Noticing the entire cycle of
    breath. Air coming in, filling lungs, extending the abdomen, holding for a pause, air going out.
    Really notice the pause between the in and out breath.
     Each cycle is unique form the last and next one. Can you notice the differences?
     Your mind may wander into fantasies, memories, to-do list. If you notice this, gently bring
    awareness back to breathing, the sensations of breath as it move through your body. Notice
    the tendency when you criticize yourself.
     Noticing the tendency to have an opinion about things. “This is good, this is not good.” Call
    this your critical mind. Just notice without trying to change it. You are building the capacity to
    be aware without having to do anything about it. How freeing that is!
     Come back to the sensations of breath. And bring your attention shifts to body. Do you feel
    tension, discomfort, or any pain? Simply become aware of the sensation, where is it located,
    moving mindfully to that spot. If you want to be deeper , to notice the sensation in its fullness,
    being curious and gentle about your experience. Is it tight, tingling, throbbing?
     Notice that it is possible to stay for a moment longer, experiencing it as pure sensation without
    the label of discomfort or achiness. Just notice where it is, your experience of it, what is
    connected to it and stay with it without having to react to it for the moment.
     Wherever the mind goes, thoughts, feelings of peace, frustration anticipation, sadness, just
    notice these as awareness’s, welcoming them in.
     Let yourself be curious about breath. No two are the same.
     Come back to your breath. Notice any tendency to criticized yourself for straying.
     Ride the waves of breath. Easily bring your attention back to breath and in a friendly and non-
    judgmental way.
     Building capacity for opening the senses to the vividness of the present moment and curious
    about whatever arises without judgment.
     When ready, allow eyes to let in a little light, to shift or stretch as you prepare to come back as
    the meditation ends.

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