We return again to breathing. We have already discussed that you should Breathe deep into your lower abdomen and draw your attention to your breath throughout the day. This intentional awareness around breathing allows us to cultivate the breath as an anchor in mindful experience. Breath as an anchor simply means that when we begin to sit still, we can use our focused attention to our breath as a signal to the mind/body that it is time to be fully present. As we sit, we deeply inhale, filling our lungs and exhale at the same rate, fully emptying the air. Beginners can rest assured that simple, deep, abdominal breathing with a gentle refocusing on the breath when necessary is a solid first step. Sitting still means finding a grounded position, with an erect spine. You can sit on the floor, cushions, a bench or even a chair (but don’t lean back). While different schools of meditation recommend various sitting postures, just remember that keeping a straight spine is the main point to begin from. Set an alarm for a period of time that is comfortable for you, (even 5 or 10 minutes is a good start), find your seat, anchor yourself in your breath and be. As your mind wanders, don’t be discouraged, just gently bring yourself back to the breath. Don’t expect a blissful trance of no thought, but rather, try to Tune In to the Here and Now. Start easy and go slow. Patiently bring yourself back to the breath again and again. We have added the goal of sitting still to the breath practice. Do this as often as you can. Anchor yourself in the breath.
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