Introduction to Mindfulness - Dean Amory

There is no need to judge what happened; you just want to strengthen
your mindfulness through a brief exercise in recollection.
2) Choose one routine physical activity that you perform most days
and experiment with doing it mindfully. This means doing just this
one activity while you are doing the exercise - not listening to the
radio at the same time, for example. It is also best to let go of any
concern about the results or in finishing quickly. Remain in the
present as best you can. When the mind wanders, simply come back
to the activity. Activities you might choose include brushing your
teeth, washing the dishes, or some routine act of driving or walking.
3) For one half-hour period during the week, maintain some regular
attention of your posture as you go about with some normal activity.
Without straining, assume a posture that is alert and upright. Notice
what happens to your mood, thoughts, feelings, presence, and degree
of mindfulness as you do this exercise.
Breathing Meditation 1 (Kabat-Zinn 1996)
Assume a comfortable posture lying on your back or sitting. If you
are sitting, keep the spine straight and let your shoulders drop.
Close your eyes if it feels comfortable.
Bring your attention to your belly, feeling it rise or expand gently on
the in-breath and fall or recede on the out-breath.
Keep your focus on the breathing, „being with‟ each in-breath for its
full duration and with each out-breath for its full duration, as if you
were riding the waves of your own breathing.
Every time you notice that your mind has wandered off the breath,
notice what it was that took you away and then gently bring your
attention back to your belly and the feeling of the breath coming in
and out.
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