Introduction to Mindfulness - Dean Amory

This return to the present moment requires practice. It is achieved
principally by using the breath as a focus, following the in-breath for
the full duration of your in-breath, and the out-breath for the full
duration of the out-breath. Yoga, body scan and mindful walking are
also ways to bring our attention to the present moment. All of these
methods work best when undertaken with an attitude of kindness
towards oneself, and with a non-judgmental acceptance of whatever
one is feeling or not feeling in any given moment.
Mindfulness is the act of deliberately paying attention in a particular
way. This particular way involves bringing the attention back to the
present moment and being non judgmental.
So we become aware of the full range of experience including sensory
impressions, thoughts, imagery emotions, urges and impulses. We
even can become aware of the quality of mindfulness itself.
Because we do not judge the content or the processes of our mind we
become freer to observe without identifying with the contents of our
thoughts. It is as if we are watching the stream of consciousness
rather than swimming in it and being buffeted by its eddies and
currents.
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