This exercise is both powerful and versatile. It is also an incredibly easy way to get started with raising your awareness in mindfulness, and you can do it in just about any setting. 

  1. To begin, close your eyes and draw your attention to your breathing. 
  2. At first, simply notice the breath as it moves in and out of the body, at whatever pace feels natural. 
  3. Then, begin to bring your attention to the movement of the air. Imagine that you pick a point of the breath and start to follow it. 
  4. Notice as you breathe in. Where does the air enter the body? Where does it go? How does it flow through you, and how does the feeling change as the breath continues from your nose/mouth to your chest, and on to the rest of your body? 
  5. Notice as you breathe out. Has the quality of the air changed? What do your lungs feel like? Is it more or less effort to breathe out or to breathe in? 
  6. Repeat this process for as long as you like.