Introduction to Mindfulness - Dean Amory

drawn into endless ruminations. There will be time to attend to these
matters later, for now, simply note that they have emerged into your
awareness and let them recede into the background as you return to
enjoying the present moment.
When the mind is relatively stable and focused, any object in the field
of our attention - be it a pressing concern or a piece of music -
becomes more vivid and clear. And when the mind is clear, it is more
likely that real understanding will be achieved, and that a wiser course
of action will follow.
Exercise 5: The 3-minute breathing space
This exercise combines all of the above and when you have practiced
it repeatedly, it becomes a resource that you can tap into at several
points in your day.
STEP 1: Bringing your awareness back home
Begin by deliberately adopting an erect and dignified posture, whether
you are sitting or standing. If you like, close your eyes. Then, bringing
your awareness to your inner experience, ask: ‘What is my experience
right now?’ - 'What thoughts are going through the mind?'
As best you can, acknowledging whatever thoughts or images are
passing through your mind without becoming drawn into them. Just
letting them pass in and out of your mind, taking care to see what
they are about. And then letting them go.
What feelings are here? Turning toward any sense of emotional
discomfort or unpleasant feelings, acknowledging their presence, and
allowing them to be there, rather than pushing them away.
What physical or bodily sensations are here right now? Perhaps
quickly scanning the body to pick up any sensations or tightness or
pain that may be in your body. See them for what they are and let
them be.
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