A Simple Way To Practice

 

One of the many aspects of summer that I appreciate is being able to meditate outside. There is a simple way to practice outdoors that I find makes the ability to stay in the present moment easier and allows my mind to concentrate more effortlessly. Give this a try and see how it feels.

The practice is all about present moment awareness. Moment by moment being right where you are with the breath in the background and also serving as the home base that you return to. It helps you to stay aware and practice being present. You can't be "wrong" about it or "bad" at it. It's just simple awareness of being alive right now. And what this does is train us in being present without judgment, evaluation, attachment, or avoidance. We just notice what is arising.

• Start by letting your weight settle into your seat and feel the ground underneath you. Let go of effort in your body that you don't need and find your way to stillness. Close your eyes if you feel comfortable enough.
• Begin to sense your breath coming in and going out and follow along, experiencing one breath at a time. With each set of inhaling/exhaling, you can say "breathing." This is what you will keep coming back to. See if you can maintain this awareness in the background as you notice whatever else arises.
• As your mind/body notices sensations and thoughts, name them, coming back to "breathing" between them: sounds (birds, plane, truck backing up, soccer ball, children playing), sensations (breeze, warm sun, sweat, this chair, heavy arms, rumbling stomach), thoughts (planning, that conversation, that task, fantasy), feelings (worry, self-doubt, restlessness, relaxed, peace).
• Between naming, continually return to your breath saying, "breathing" until you notice something else present. 

It might sound something like this (read slowly with pauses between each): breathing, breathing, birds, car going by, breathing, plane, breathing, breeze, train, breathing, planning, breathing, baseball, that trip, breathing, Mike, breathing, dinner, etc.

Just 5 minutes of this can help us reconnect our body and mind, bring us into the present and ground us. Reach out with any questions/reflections. Enjoy your breath and your practice. 

🌼
Jean

P.S. If you want to practice together this way, join us for an outdoor practice and walk on 8/12 with A Morning Pause. And Last call for my Strengthening Self-Kindness Workshop this Saturday (3 spaces left).