Sitting Mindfulness Practice

(find somewhere quiet if possible)

JUST SIT

BACK STRAIGHT / EYES OPEN (but relaxed)

BE OPEN TO THE ENTIRE PRESENT MOMENT

WITHOUT JUDGEMENT

GENTLY be aware of / open to

Body / Breathing

Environment / sounds / objects

colours / shapes / textures

The space around you

Imagine life beyond the room

Allow any thoughts or feelings to be as they are

Notice how thoughts come and go.

Rather than judge emotions mentally –

experience how they feel physically in the here and now

just observe without judgements of ‘good’ or ‘bad’

If you get lost in thought

GENTLY return to the here and now

See the thoughts as part of that experience

Don’t try to get rid of them or change them

Stay open to the entirety of your present moment experience

for as long as you can