Introduction to Mindfulness - Dean Amory

Acceptance is often misunderstood; it is not a passive submissiveness
or resignation. It is about learning to accept things as they are; the
ability to be in the moment without wanting it to be something else.
It allows us to see more clearly what needs to change. It allows us to
have a different relationship with our thoughts, where we see they are
just thoughts and not truths. Mindfulness is not a harsh discipline,
but one that only works when you relate to yourself with a light touch
and a lot of compassion.
The objective is to begin to recognize that the mind creates a running
commentary and to reduce our degree of identification with our
thoughts. This allows us the space to see the possibility for change.
To begin the practice of mindfulness, we need to choose to stop and
pay attention to our experience. Paying attention to our experience in
a mindful way grounds us in the present moment and gives us
stability. Mindfulness steadies us and enables us to rest in the present
moment. It also puts us in touch with our innate wisdom and
creativity and informs us how we might best address the challenges
that confront us in any given moment of our lives.
Steadying the Mind
Try focusing on your next three breaths, without trying to change
them in any way. You may find that you can connect with your breath
most easily by noticing the sensations in your tummy as it expands
and recedes with each in-breath and out-breath. Or you may find it
easier to simply notice the sensation of air moving in and out your
nose, with each in- and out-breath.
Don’t try to change anything, don’t even try to relax, just bring your
attention gently back to your breath and see if can you stay with it as
it moves in, and out, of your body. (If this is hard for you to do, try
focusing on your out-breath, and regard your in-breath as a natural
pause between each out-breath.) How did that feel? Strange, relaxing,
frightening or neutral? Even now as you read this, it may be possible
for you to delegate some portion of your attention to your breath,
and notice what happens with it over time. Paying attention to your
in-breath and our out-breath, you might think that your breathing has
changed, but if you observe it more carefully, you may discover that
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