Gil Fronsdal leads an Anapanasati Relaxing the Mental Formation. Allowing the peripheral awareness, become aware of what's happening in the mind.

Soften your belly and as you exhale, release your body into the seat into the cushion, so the whole weight of your body settles.

You don't have to identify what's happening in the mind, you just need to know it and breathe. Just allowing peripheral awareness.

As you're sitting, breathing in and out. If it's easy enough allow your self to relax the mind. Relax the thinking muscle. See if you can settle it out. Imagine an agitated water, allow it to settle, be quiet and still.

Maybe every time you exhale is a small movement towards relaxing the mind.

And then noticing what happens to you. What happens to awareness to the activities of the mind.

mindfulness exercises attribution
330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience 

Teach mindfulness.
Make a difference.

Become a certified mindfulness meditation teacher and make a meaningful difference in people's lives.

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try our free 100-day

Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.