Mindfulness of Breathing and Thinking

Find a comfortable seated position, either on a chair or on the floor. Sit up tall, with your spine straight but not strained. Relax your shoulders and let them drop down.

Close your eyes gently or let your gaze rest softly on a spot in front of you. Begin to notice your breath, the sensation of air moving in and out through your nostrils or abdomen.

As you breathe in, pay attention to the coolness of the air as it enters your nose. As you breathe out, notice the warmth of the air as it leaves your body. Simply observe the natural rhythm of your inhalations and exhalations, without trying to control or change your breathing.

Now, as you continue to focus on your breath, begin to turn your attention to your thoughts. Notice the thoughts that arise, without judging them or getting caught up in them. Observe the thoughts come and go, like clouds drifting across the sky.

If your mind wanders, gently bring your attention back to your breath. Remember, the goal is not to stop thinking, but to develop the capacity to be present and aware, even in the midst of your thoughts.

Continue this practice for a few more minutes, breathing naturally and observing your thoughts with a sense of curiosity and non-judgment.

When you're ready, slowly open your eyes and take a few moments to reflect on your experience. Notice any shifts in your state of mind or awareness.

Remember, the key is to maintain a gentle, non-judgmental focus on your breath and thoughts. With regular practice, this can help you cultivate greater mindfulness and presence in your daily life.