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AWARENESS OF BREATH GUIDELINES Focusing on the breath:


Brings you back to this very moment- the here and now- takes you from nowhere land to nowhere.


Is always available as an anchor and home base, no matter where you are.


Can actually change your experience by connecting with a wider space and broader perspective from which to view things.


Fosters patience, gentleness and curiosity. Basics:


It helps to adopt an erect and dignified posture, with your head, neck, and back aligned – the physical counterpart of the inner atti- tudes of self-reliance, self-acceptance, and alert attention that we are cultivating.


Practice on a chair or on the floor. If you use a chair, choose one that has a straight back and allows your feet to be flat on the floor. If at all possible, sit away from the back of the chair so that your spine is self-supporting.


If you choose to sit on the floor, do so on a firm thick cushion (or a pillow folded over once or twice); which raises your buttocks off the floor 3 to 6 inches.


Give full attention to the feeling of the breath as it goes in and out.


Dwell in the present…. moment by moment, breath by breath. 13


When your attention wanders, note it and then gently bring your attention back to the breath.


Learning that comes from mindfulness of breathing: Anchoring in the present moment How to gather and concentrate the mind Dealing skillfully with mind-wandering Fostering curiosity, patience and gentleness


From: Segal, Z., Williams, M., and Teasdale, J., Mindfulness- Based Cognitive Therapy for Depression


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