Let’s give it a try. As an experiment, set a timer for 2 minutes (you can find an online one at http://www.online-stopwatch.com/). Once you start it, close your eyes and focus solely on breathing. Just inhaling and exhaling. Focus on the air entering your nose and leaving it. If your mind wanders, which if you’re like most people, it will….lots…then, gently bring your attention back to your breath.
How hard was it to focus on your breath? Did you notice where your mind went when it left your breath? How did you feel emotionally during the exercise?
This exercise is a great way of beginning to practice being in the moment and being aware of what you’re thinking when you’re thinking it and what you’re feeling in the moment. The better you are at this awareness, and at living in the moment instead of worrying about the future or ruminating about the past, the less you will likely be bothered by uncomfortable emotions. One reason is that you will have the experience of seeing that your emotions and thoughts are very much like clouds in the sky or floats in a parade – they will come and go if you don’t chase after them.
Next, as you are still focusing on your breath, turn your attention to your thoughts. What thoughts do you notice passing through your head? Are you thinking about what you’ll do later in the day, how awkward this exercise feels? As you best you can, just try to notice and not judge what you’re thinking. An important note about being non-judgmental about your thoughts is that your thoughts, particularly if you’re depressed or anxious, might be negative. For instance, you might have thoughts of “This won’t work, I’m too stupid,” “I bet everyone else doing this program is getting it better than I am.” That’s OK, just notice that you’re having these thoughts and wait to see what comes next. Through these exercises, you might be surprised to notice how often your thoughts are negative, which in turn might help you to understand why you often experience unpleasant emotions. It can almost be like having a radio in the background constantly playing negative material, like “You suck.” It’d be hard to feel terribly positive if that’s all you heard.
Next, shift your focus to what you’re feeling emotionally, while still using your breath as an anchor. What emotions are you aware of? Are you feeling sad, anxious, happy, calm? Again, just notice what you’re experiencing and wait for the next emotion to pass by.
Now, turn your attention to your physical feelings. Are there any sensations that you’re aware of? Perhaps a rumbling of your stomach, heavy eyelids because you’re tired. The rise and fall of your chest while you breathe.
Finally, focus on the room around you. What do you hear? What’s the temperature in the room like?