Observe, be aware

Kamal Malhi

Do you feel physically exhausted, emotionally drained, or just withdrawing from the world? The stress of modern life can unleash an unchecked stream of thoughts and emotions that breed fear, guilt, frustration or sadness. It impacts not only our health, but also our judgement, ability to focus and relationships. Today, there is an effective research-backed way, called mindfulness, to deal with these emotions. By simply observing and being aware, we can carefully pay attention to our breathing, thoughts, and feelings. We can sense the present moment, without judging it as being either good or bad. This simple technique of mindfulness has been shown to improve health, lower anxiety, and build resilience to stress.

A fundamental place to start is with mindful awareness of your own breath or Anapanasati.

HOW TO PRACTICE

1.Set aside a designated time and place when you will be undisturbed, preferably in the morning. Find a relaxed, comfortable upright position, seated on a chair or cushion. Rest your hands comfortably. Place your tongue on the roof of the palate, if possible. Close your eyes, so that you are not distracted and relax. Eventually, you can even do this standing up when stressed, or whilst lying down to relax.

2.Unwind your body softly, and let go of the tension in the face, your shoulders or abdomen. Notice the position and feel of your body, and become curious of your connection to the experiences of the present moment. If you observe a constriction or tightness anywhere, deliberately loosen and relax.

3.At this moment, you may choose to take a few deep breaths. You can follow the 4-7-8 breathing pattern, breathing in for a count of four through the nose; holding and retaining the breath for a count of seven; releasing and deeply exhaling for a count of eight from the mouth. Do this for three rounds.

4.Tuning in to the natural rhythm and flow of the breath without trying to control it in any way, simply follow it with attention at the nostril going in, out. One breath following the other.

5.Be attentive to the pathway of the breath from the nose, the back of the throat, the chest and the abdomen, and follow its return as it leaves the body. Be aware and just know if the breath is long or short; deep or shallow. Is it cooler as it enters the body and warmer or moist as it leaves? Be aware of your whole body as it breathes and know where you feel the sensation of the breath the most — it may be your chest or throat or your belly or nostril. Be aware of the short pause between the inhalation and the exhalation.

6.As you do this, it is very likely that the mind will wander off and you may start thinking about other things. It is ok and not a problem, but the moment you become aware you are distracted, bring your focus back again and again softly to the breathing. You can label the wandering mind as ‘thinking’ or ‘wandering’. Remember, this is a practice of building the ‘mind muscle’, so gently return to the breath again and again.

7.Observe how the body slows down and becomes calmer. Stay here for five to seven minutes.

8.End this exercise by appreciating yourself for doing this practice, and once again bring your awareness back to where you are seated trying to relax even more before engaging with your surroundings.

—The writer is a mindfulness teacher