A note from Sean
Mindfulness opens us to change. Each breath is brand new, and so is each sensation. Hoping a sit will stay the same, expecting the same breath again and again, is concentration. With mindfulness, we open to what is unfolding.
Try this today. Sit for three minutes. Breathe slowly through your nose and find where you feel the breath moving most clearly: nostrils, chest, or belly. Feel the lift of each inhale and the release of each exhale. Your mind is moving too. When attention drifts to a thought, return to the breath without chasing the thought or trying to stop it. Then answer the worksheet’s first prompt: where did I notice the movement most?
This suits beginners and anyone who gets frustrated when the mind won’t hold still. If following the breath brings tightness or anxiety, rest your attention on your feet or hands instead. Go gently. Stop when you need to.
