Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 262

Meditation instruction: mindfulness of the body
During meditation, centre your awareness primarily on the physical
sensations of breathing.
With dedication, but without strain, keep the breath in the
foreground of attention. The idea is to be relaxed and receptive while
alert and attentive. As long as other experiences such as bodily
sensations, sounds, thoughts, or feelings are in the background of
your awareness, allow them to remain there while you rest your
attention with the sensations of breathing.
When a strong physical sensation makes it difficult for you to stay
with the breath, simply switch your awareness to this new
predominant experience. The art of mindfulness is recognizing what
is predominant and then sustaining an intimate mindfulness on
whatever that is. When the mind wanders and you lose the mindful
connection with the sensation, gently and without judgment return
your attention to the physical sensation.
As if your entire body was a sensing organ, sense or feel the physical
experience. Simply allow it to be F