Introduction to Mindfulness - Dean Amory

If your mind wanders away from the breath a thousand times, then
your job is simply to bring it back to the breath every time, no matter
what it becomes preoccupied with.
Practise this exercise for fifteen minutes at a convenient time every
day, whether you feel like it or not, for one week and see how it feels
to incorporate a disciplined meditation practice into your life. Be
aware of how it feels to spend some time each day just being with
your breath without having to do anything.
Breathing Meditation 2 (Kabat-Zinn 1996)
Tune into your breathing at different times during the day, feeling
the belly go through one or two risings and fallings.
Become aware of your thoughts and feelings at these moments,
just observing them without judging them or yourself.
At the same time, be aware of any changes in the way you are
seeing things and feeling about yourself.
Meditation instruction: Mindfulness of breathing
Sit in a comfortable but alert posture. Gently close your eyes. Take a
couple of deep breaths, and, as you exhale, settle into your body,
relaxing any obvious tension or holding. Then, breathing normally,
bring your awareness to your body, sensing for a short while how the
body presents itself to you. There is no particular way to be; just
notice how you are at this moment.
Then, from within the body, as part of the body, become aware of
your breathing, however it happens to appear. There is no right or
wrong way to breathe while doing mindfulness practice; the key is to
simply notice how it actually is right now. Let the breath breathe
itself, allowing it to be received in awareness. Notice where in your
body you feel the breath most clearly. This may be the abdomen
rising and falling, the chest expanding and contracting, or the tactile
sensations of the air passing through the nostrils or over the upper
256