Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 130

9. As best you can, bring a quality of kindness to your awareness,
perhaps seeing the repeated wanderings of the mind as opportunities
to cultivate greater patience and acceptance within yourself and some
compassion toward your experience. Continue with the practice for
ten minutes, or longer if you wish, perhaps reminding yourself from
time to time that the intention is simply to be aware of your
experience with the here and now each time that you notice that the
mind has wandered off and is no longer in touch with the abdomen,
in touch with this very breath in this very moment.

Exercise 7: The Body Scan
(from “A Mindful Way through Depression, by Williams, Teasdale
and Kabat-Zinn, 2007)
1. Make yourself comfortable lying down on your back, in a place
where you will feel warm and undisturbed. You can lie on a mat or
rug on the floor or on your bed. Allow your eyes to close gently.
2. Take a few moments to get in touch with the movement of your
breath and the sensations in your body. When you are ready, bring
your awareness to the physical sensations in your body, especially to
the sensations of touch or pressure where your body makes contact
with the fl oor or bed. On each out-breath, allow yourself to si