The Mindfulness Solution: Everyday Practices for Everyday Problems

As you continue to sit, continue to bring your attention back to your breathing or to the palm of your hand. Note that your focus is not inward. You are not creating an image of your breath or your lungs; you are not “meditating.” Your gaze is straight ahead, you are aware of your body, and this gaze, this awareness, is your presence.

“Touch your heart,” “Center,” and “Notice what’s going on with you right now” are simple and powerful reminders

Noticing and naming what is happing shifts your attention. It is like aikido, when you step out of the direct charge and let it pass through. In this subtle shift, you take the standpoint of an observer of your experience, and the experience can feel less charged and less personal. By observing, you gain more agency and establish the foundation of

Notice your surroundings coming in through your senses, your thoughts passing through your mind, and any emotions that arise in your heart creating feelings of comfort or discomfort within. These three inner experiences are the arena in which your consciousness plays the game of life on planet Earth.

When you practice, rest in the experience of thoughts, sensations and feelings, using the breath or awareness itself as a place to rest. Whenever you are carried away, return and rest.