Training for Mindful Awareness
1. Set a timer for 10 minutes.
2. Sit in your chair with a straight back and relaxed neck, shoulders and arms. Close your eyes and breathe through your nose.
3. For a minute, direct your full attention towards your breathing. Simply observe your breath neutrally. Don’t try to control it. Allow your mind to stabilize and settle.
4. Now, let go of your attention to your breath and open your awareness to whatever arises — a sound, a thought, a physical sensation or anything else. Just be aware of it.
5. Observe it neutrally. Don’t think about it. Don’t engage with it. Don’t try to make it stay or go away. Simply observe it.
6. New experiences will arise, change or fade away. Whatever occurs in your awareness, just be aware of it.
7. If you find it challenging to observe without engaging your experiences, give the experience a label — for example, thought, email, task — and let it go.
8. If you find you get caught up in thinking about and analyzing your experiences, return your focus to your breath. Then open your awareness again.