Introduction to Mindfulness - Dean Amory

3. Bring awareness to any urges you may have to relieve discomfort,
such as moving your body or scratching an itch. Do not act on these
urges right away, instead just observe the discomfort with acceptance.
If you decide to move then do it mindfully, by observing the
intention to move and the change in sensation as a result of moving.
4. You may bring awareness to your environment and listen mindfully
to the sounds around you. This is a part of mindfulness meditation
techniques. Notice the volume, tone and duration of the sounds
without analyzing or judging them. Observe the periods of silence
between the sounds also and then redirect your focus to your
breathing.
Important points to remember when doing a sitting mindfulness
meditation:
• It is okay if thoughts come into your awareness as this is normal
activity for the mind. Observe the thought content briefly without
becoming absorbed and then gently return to the breath. You may do
this many times over, but what is important is that you observe and
accept the thoughts and then return your attention to your breath.
• Similarly, with emotions that come to the forefront, just observe the
type of emotion you are experiencing (such as sadness, anger,
boredom) and then redirect your focus to your breathing.
• Sitting mindfulness meditation is most beneficial when it is
incorporated into a daily routine for a period of 10-45 minutes.
Source of sitting meditation exercise text:
http://www.mindfulnessmeditation.org/2012/03/09/how-to-domindfulness-meditation-sitting/
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