- Find a quiet place. Keep your eyes open or closed. Focus on your breath and take 10 deep breaths. As you focus notice they way your chest rises and falls, the sensations created as cool air tunnels down your airway and fills your lungs. Notice the sound the air makes as it enters and exits your nostrils.
- If you find your mind wandering during this time, gently bring it back to your breath. Do not judge where your mind goes. Your breath is your anchor. When your mind wanders just return to the breath.
- Notice how your body feels after these 10 deep breaths. Start at the top of your head and scan your body: scalp, face, neck, shoulders, arms, hands, fingers, chest, midsection, pelvic area, thighs, knees, lower legs, ankles, feet. What do you notice? Your muscles, are they tight, or loose? Does your skin feel still or crawl? Your organs, can you feel your heart beat? Your stomach turn? What do you notice?
- Remember, if you find your mind wandering during this time, gently bring it back to your breath. Your breath is your anchor. Do not judge where your mind goes just gently bring it back.
- Try to expand your awareness to that which is available to your senses--
Are your eyes open? What do they fall upon? Allow your eyes to land on various items within your environment. Do not cling to or try to understand or "analyze" anything you see. Just notice.
If your eyes are closed, notice what you see? Do you see darkness? Colors? Again, do not judge just take it in. What do your eyes feel? Pressure? Nothing at all?
Focus on your mouth. What do you notice? Is your mouth wet or dry? Your lips? What do you taste? Just notice.
Focus on your skin, what do you notice? How do your clothes feel against your skin? Your hands, your feet Are they touching anything? Are they warm or cold? Just notice.
Take a deep breath in. What do you smell? Is your nose warm or cold?
Now focus on your ears. What do you hear? Do not cling to or try to interpret what you hear. Just notice.
- Now bring your awareness back to your breath. Take five deep breaths focusing on the sounds and sensations that each breath creates.
- Try to find time to practice this or another awareness exercise at least once each day. Repetition is your best training tool!
CONGRATULATIONS!!! You just took a step to become more aware of the truths your body, mind and spirit are holding. Awareness is the first step towards getting in touch with your Divine Self and healing!
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