The four foundations of mindfulness include mindfulness of the body, mindfulness of feelings, mindfulness of the mind and mindfulness of the mental formation.
…mindful he breathes in, mindful he breathes out. Satipatthana Sutta
The first step of instruction related to mindfulness of the body is mindfulness of breathing. Begin by choosing an environment that allows you to focus your attention. Sitting comfortably or lying down, turn the attention toward the breath, being aware of the coming and going of the breath in and out of the body. Notice the rise of the chest and belly with the inhale and fall of the chest and belly with the exhale.
The second step of the practice includes being aware of the length of the breath as “long” or “short.”
The third step of mindfulness of breathing practice instruction is to breathe with experiencing the whole body, broadening the awareness to include how breathing effects the entire body.
The fourth step is the calming of the bodily formation, which has been interpreted as calming of the in and out breathing. In establishing bodily calmness, awareness is able to move toward additional aspects of contemplation, including the next practices in mindfulness of the body as well as mindfulness of feelings and the mind.
If mindfulness of breathing or sitting still makes you feel too anxious, start with mindfulness of the body in walking meditation. Walk slowly, and as you walk, notice how the body feels as it moves. Notice the way the leg is lifted, then set down with each step. Notice sensations in the body as the foot leaves the floor and then makes contact with the floor again. Notice any sensations that arise in the body as it moves.
If you’d like to learn more about mindfulness practice, sign up for the MBSR online course.
Warmly,
Jen