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NICHOLAS BOOTHMAN
She gave Billie a simple framework.
• The Breath Focus: Start by focusing on your
breath. The sensation of the air entering and
leaving your body. It's an anchor to the present
moment.
• The Thought Observer: Notice your thoughts
as they arise. Don't judge them, don't try to
stop them. Just observe them, like clouds
passing in the sky.
• The Body Awareness: Pay attention to the
sensations in your body. Tension, relaxation,
discomfort, ease. It helps you to connect with
your physical self.
• The Kind Attention: Treat yourself with
kindness and compassion. When your mind
wanders (and it will), gently redirect it back to
your breath, without self-criticism.
• The Daily Practice: Start with just 5 or 10
minutes of meditation each day. Consistency is
more important than duration.
• The Mindful Moments: Incorporate
mindfulness into your daily activities. Pay
attention to the feeling of the water on your
hands when you wash dishes, the taste of your
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