One Minute Mindfulness

By Susan Miles

  1. Sit in a chair with eyes lowered or closed. Uncross your legs and allow your hands to rest by your side or on your lap.

  2. Be aware of your feet making contact with the floor  Then be aware of your buttocks contacting the chair.

  3. Allow your posture to be upright and stable, but not too taut not slouched.

  4. Take a few breaths and bring awareness to your whole body sitting in the chair.

  5. As you breathe, noting the movement of the breath as it enters and leaves your body, feeling the air around your nostrils, or the rise and fall of your belly or chest.

  6. There is no need to control your breathing or to try to breathe in any particular way.

  7. When you notice your mind wandering (and you will), gently bring awareness back to the breath.

  8. When you are ready, bring awareness to the body. Gently lift your gaze or open your eyes. Carry a bit of the state of mind and body you have cultivated into the moments that follow.