Here is a practice that can be used on the cushion in meditation, or as a mindfulness activity during the day. I’ve tried it at my desk while typing, while I read, and during yoga practice. It can help create a mental calm, and is a precise way to focus attention.
“in”
“out”
“in”
“out”
How many rounds can you consciously attend to before your mind wanders? When it does, come back to the breath. Or try counting, in breath for a 4-5 count, and out breath for a 4-5 count.
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Focusing the mind on this simple exercise is one way to explore where you are at in the moment. Of course, the idea of it being simple is entirely relative to where you are in the moment too! A very busy and distracted mind will welcome this exercise, though it may feel like it’s not easy to do, and it may not feel simple at all. But the directions are clear – find the breath. Repeat.
Related Articles
- Sharon Salzberg’s website
- Taking a Fresh Start (psychologytoday.com)
- Ed and Deb Shapiro: 8 Ways Meditation Can Change Your Life (huffingtonpost.com)
- Meditation to Go! (psychologytoday.com)
