Introduction to Mindfulness - Dean Amory

STEP 2: Anchoring your awareness
Then gently lead your attention back to the physical sensations of
your breath, as it passes in and out of your body. Bring your attention
to the movement of your belly. As you breathe in, and breathe out…
feeling the sensations of the belly wall expanding as the breath comes
in… and falling back as the breath goes out. Follow the breath all the
way in and all the way out, and use your breath to anchor yourself, to
ground yourself, in the present moment.
STEP 3: Opening your awareness
Now expand the field of your awareness around your breathing so
that, in addition to the sensations of the breath, it includes a sense of
the body as a whole, your posture and facial expression. If you
become aware of any sensations of discomfort, tension, or resistance,
zero in on them by breathing into them on each in-breath and
breathing out from them on each out-breath as you soften and open.
Whatever you notice, whatever sensations or feelings are there, let
them be, they are already there. As best you can, expand your
awareness to take in all that’s happening around you. What do you
hear? What do you sense is happening in the environment around
you?
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