Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 162

desire to change or control it. Notice the sensations of your
breathing, the rise and fall of your belly, perhaps movements in your
chest, or even your shoulders. Become aware of even the smallest
sensations that accompany your breathing, feelings you may not have
noticed before. Keep paying attention to your breathing to help
ground your attention in the reality of the present moment.
If you’re aware of any unpleasant feelings anywhere in your body, just
allow yourself to accept them patiently and let them come and go as
they please, or to remain the same. Let go completely of any struggle
against them and instead study them from a more detached
perspective. Combine awareness of the breath with awareness of the
body by imagining your breath continually passing right through that
part of your body where the unpleasant feelings are happening. Use
your breath to centre your attention on that part of your body for a
while. As you breathe in a