Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives.
When you breathe in, and you are aware of your in-breath, you touch the miracle of being alive. That is why mindfulness is a source of happiness and joy.
Most people are forgetful; they are not really there a lot of the time. Their mind is caught in their worries, their fears, their anger, and their regrets, and they are not mindful of being there.
The opposite of forgetfulness is mindfulness. Mindfulness is when you are truly there, mind and body together.
Allow your breath to take place. Become aware of it and enjoy it. Effortlessness. Enjoyment. The same thing is true with walking mindfully. Every step you take is enjoyable. Every step helps you to touch the wonders of life, in yourself and around you. Every step is peace. Every step is joy. That is possible.
During the time you are practicing mindfulness, you stop talking—not only the talking outside, but the talking inside. It is the silence that heals and nourishes us.
1) First Mindfulness Exercise: Mindful Breathing
The exercise is simply to identify the in-breath as in-breath and the out-breath as out-breath. When you breathe in, you know that this is your in-breath. When you breathe out, you are mindful that this is your out-breath.
If your in-breath is short, allow it to be short. If your out-breath is long, let it be long. Don’t try to force it. The practice is simple recognition of the in-breath and the out-breath. That is good enough. It will have a powerful effect in relaxing you in stressful situations.
2) Second Mindfulness Exercise: Concentration
The second exercise is that while you breathe in, you follow your in-breath from the beginning to the end. If your in-breath lasts three or four seconds, then your mindfulness also lasts three or four seconds. Breathing in, I follow my in-breath all the way through. Breathing out, I follow my out-breath all the way through. From the beginning of my out-breath to the end of my out-breath, my mind is always with it.
3) Third Mindfulness Exercise: Awareness of Your Body
The third exercise is to become aware of your body as you are breathing. “Breathing in, I am aware of my whole body.” This takes it one step further.
In the first exercise, you became aware of your in-breath and your out-breath. Because you have now generated the energy of mindfulness through mindful breathing, you can use that energy to recognize your body.
4) Fourth Mindfulness Exercise: Releasing Tension
The next exercise is to release the tension in the body. When you are truly aware of your body, you notice there is some tension and pain in your body, some stress. The tension and pain have been accumulating for a long time and our bodies suffer, but our mind is not there to help release it. Therefore, it is very important to learn how to release the tension in the body.
5) Walking Meditation
When you practice mindful breathing you simply allow your in breath to take place. You become aware of it and enjoy it. Effortlessness. The same thing is true with mindful walking. Every step is enjoyable. Every step helps you touch the wonders of life. Every step is joy.