
Breathing
in, I notice that I am breathing in. Say this silently to yourself as you’re
inhaling. Notice the physical sensations of breathing: the expansion of your
chest, movement of your ribs, the different sizes and shapes of breaths, the sensations from breathing felt in other parts of your body.
*
Breathing
out, I notice that I am breathing out. Say this silently to yourself as your
exhaling. Again, notice the physical sensations of breathing and how they are
slightly different each time. No moment is the same.
Draw
your attention to the Present moment through your breathing.
*
Breathing
in, I notice that I am breathing in.
Breathing
out, I notice that I am breathing out.
Follow
this practice for a few minutes. If catch yourself not watching your breathing
but instead thinking of other matters, gently return your attention to the
breath.
Then
start to incorporate awareness of other parts of your Present moment all the
while watching your breathing. Notice the sounds in the room or outside the
room. Notice the physical sensations of the rest of your body.
Breathing
in, I notice that I am breathing in.
Breathing
out, I notice that I am breathing out.
Begin
to expand your awareness—all the while watching your breathing—to the details
around you which indicate that you are about to write. For instance, gaze at
the surface of the desk or at the folds in your clothing (if you’re using a
laptop) and notice them. See what
thoughts arise—do not judge what arises—and gently return to noticing your
breath and the object. Look at the pens or paper lying on the desk and notice
them. Look at your notebooks, your lamp, your Post-Its—whatever relates to the
act of writing—and notice.
Breathing
in, I notice that I am breathing in.
Turn
your mind now to writing. What’s in your mind? Begin writing it down—without judging
it—and continue to watch your breath, asking the same question. Do this for
three minutes.
*
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