Бесплатный фрагмент - Mindfulness practices

Alexey Goldman
MINDFULNESS PRACTICES

Chapter 1: Your Main Anchor — The Breath

In the previous section, we took a small pause with the «Stop!» exercise. You briefly shifted your attention from your thoughts to your body and breath. Perhaps you felt a slight slowing down, a tiny gap in the relentless rush of thoughts. This is the very first step toward mindfulness.

Now, imagine this: You are in a boat in the middle of the sea. Waves are rocking you, the wind is blowing you off course. You need a point of reference, an anchor, to keep your bearings. In the world of constant mental chatter and external hustle, your breath can become that very anchor for your attention.

Why the breath?

It’s always with you. You don’t need any special equipment. You are breathing right now, as you read these words.

It’s always changing. Every inhale and exhale is unique — deeper or shallower, faster or slower. This provides a rich field for observation.

It’s connected to your state. When you are calm, your breath is even and deep. When you are anxious or angry, it becomes shallow and rapid. By observing it, you get instant feedback about yourself.

It happens in the present moment. Your breath is always here and now. It can’t be in the past or the future. Focusing on it automatically brings you back to the «here and now.»

Important: Your breath is not an object to control! Don’t try to breathe «correctly,» deeply, or in any special way. The goal is simply to observe. Be like a curious scientist studying a fascinating natural phenomenon — your own breathing.

Practice: Observing the Breath (3—5 minutes)

Find a relatively quiet spot where you won’t be disturbed for a few minutes.

Sit comfortably with a straight but relaxed spine (on a chair, sofa, or even on the floor). Rest your hands on your knees or thighs. Close your eyes or softly lower your gaze.

Get settled: Take one or two regular breaths, just to feel your body in this position. Feel the contact of your body with the chair or floor.

Find your focal point: Choose a place where it’s easiest for you to feel the breath:

The tip of your nose: The sensation of cool air entering and warm air leaving.

Your chest: How your ribcage rises and falls.

Your abdomen: How your belly gently expands on the inhale and falls on the exhale.

The general flow of air: All along the path — from the nose to the lungs and back.

Choose one point that feels most noticeable or convenient for you right now. There’s no need to switch between them.

Observe: Focus all your attention on the chosen sensation related to your breathing.

Inhale… Notice the very beginning of the inhale, its flow, the moment it transitions to an exhale.

Exhale… Notice how the air leaves your body. Can you feel a pause before the next inhale?

Don’t control it! Just be an observer. Let the breath happen on its own.

When your mind wanders (and it will!): This is absolutely normal and inevitable! After a few seconds (or even instantly), you’ll notice your attention has drifted. You’re thinking about your to-do list, what you just read, whether you’re doing the exercise right, a sound outside the window…

Don’t scold yourself! This is not a failure. This is the key moment of practice.

Simply notice: «Ah, I’m thinking about [that thing]» or «My mind has wandered.»

Gently return: Without any force, as if you’re picking up a light feather, bring your attention back to the sensation of the breath at your chosen point. Feel the next inhale or exhale again.

Repeat: This cycle — observing the breath -> mind wanders -> noticing it without judgment -> gently returning to the breath — is the essence of the practice. Each such return is like a «rep» for your attention muscle. Do this as many times as needed over these 3—5 minutes.

Finish up: When the time is up (you can set a soft timer or just estimate), take another one or two conscious breaths. Feel your body sitting. Slowly open your eyes (if they were closed). Notice how you feel now.

What if…

My breath gets choppy when I start observing it? This is a common reaction! As soon as you notice it, just let go of any attempt to control. Return to the role of the observer. Your breath will calm down on its own.

I can’t feel the breath in my chosen spot? Try placing a hand on your belly or chest to enhance the sensation. Or simply switch your attention to a point where the breath feels clearer. This is not a test!

I get bored/uncomfortable/fall asleep? These are also normal reactions. Notice them («Oh, boredom,» «Oh, discomfort,» «Oh, feeling sleepy»), accept them as facts, and gently return to the breath. If you’re falling asleep, try practicing sitting up rather than lying down, or choose a more alert time of day.

Micro-practice for the day: «Three Conscious Breaths»

You don’t need to wait for a special time to practice. Use your breath as an anchor throughout the day:

Pause for a moment (before an important call, in a queue, when you feel yourself getting nervous, or just because).

Shift your attention to your breathing.

Consciously follow three full cycles of «inhale-exhale.» Without changing the rhythm, just notice the sensations of the air, the movement of your body.

Continue your day. These 15—30 seconds can become your island of calm in the stream of tasks.

Your breath is your internal rudder. When thoughts and emotions rage like a storm, this rudder is always at your disposal. You don’t need to calm the storm by force — you just need to take hold of the rudder (return to your breath) to stay on course.

In the next chapter, we will expand our attention beyond the breath and discover a whole world of sensations that are surrounding us right now. We will awaken our senses.

Chapter 2: The World Around You: Awaken Your Senses

In the last chapter, you got acquainted with your inner anchor — your breath. You learned to return to it when your mind drifted into the past or future. This is the foundation. But life isn’t just the breath inside. It’s also the whole world around us, filled with colors, sounds, smells, tastes, and textures. And most of the time, we walk past all this richness like sleepwalkers.

Imagine: You’re walking down the street. Your mind is busy: you’re thinking about work, planning dinner, worrying about a conversation. But what’s around you? A bird singing in a tree? The color of the sky? The texture of the asphalt under your feet? The smell of freshly cut grass or coffee from a nearby café? Chances are, you didn’t even notice. Your senses were on, but your attention was anywhere but here.

Mindfulness is about waking up from this autopilot slumber. It’s about opening the doors of your perception and returning to the world of sensations available to us right now, in every moment. Our five senses — sight, hearing, smell, taste, touch — are direct conduits to the reality of the present moment.

Why is this important?

An anchor in the present: When your mind starts to race, sensations here and now are a powerful way to return to reality, often even more vivid than the breath.

A source of joy: The world is full of small wonders: the play of light, the rustle of leaves, the warmth of the sun on your skin. Noticing them fills life with color.

Calming the mind: Focusing on concrete sensations gives your brain a break from the endless stream of thoughts. It’s like changing the channel.

Deeper into reality: We begin to see, hear, and feel the world more fully and richly. Life becomes more vibrant.

How do we «turn off» our senses? Not physically, of course. We just stop noticing the signals they send. Our brain filters out a huge amount of information to avoid overload. On autopilot, it keeps only what seems «important» for survival or current tasks (a car horn, a name in a crowd). Everything else — beauty, details — gets filtered out. Mindfulness teaches us to temporarily remove these filters.

Practice: One-Minute Sensory Scan (3—5 minutes)

You can do this exercise anywhere: at home, in a park, on public transport (just not while driving!), in a queue. Sit or stand comfortably.

Get settled: Take 1—2 conscious breaths (as in Chapter 1). Feel your body’s contact with its support.

Open your «radars»: Now we will sequentially direct our attention to each of the five senses. Don’t look for anything special; just notice what is already there.

Sight (What do I see?): Softly look around. Don’t analyze or judge («pretty/ugly»). Just notice colors, shapes, light, shadows, movement. As if you’re seeing this place for the first time. What’s in your peripheral vision? Hold your attention on the visual world for 20—30 seconds.

Sound (What do I hear?): Shift your attention to sounds. Near and far. Loud and quiet. Human voices, technology, nature, music, silence… (Yes, silence is also a soundscape!). Just listen as sounds appear and disappear like waves. 20—30 seconds.

Smell (What do I smell?): Turn your attention to the smells around you. The air in the room, the smell of food, perfume, the street, paper, fabric… There might be almost no smell. That’s fine too. Just explore this channel. 20—30 seconds.

Touch (What do I feel on my skin?): Shift your attention to sensations touching your skin. The air temperature (cool/warm)? Air movement (a breeze, a draft)? The texture of your clothes? The feeling of the chair beneath you or the floor under your feet? The weight of your body? The pressure of a watch strap or glasses? Notice these sensations. 20—30 seconds.

Taste (What do I taste?): Bring your attention to the taste in your mouth right now. It might be the remnants of food or a drink, the taste of toothpaste, or just the neutral taste of saliva. Just note it. 20—30 seconds.

Return to your breath (optional): Finish with one or two conscious breaths, feeling your body here and now.

Notice: What was the brightest sensation? What surprised you? How do you feel after this «scan»?

What if…

My mind wanders? As always! As soon as you notice you’re thinking about something else, gently return your attention to the sense you were focusing on (e.g., «Ah, I got distracted by thoughts about work. Returning to sounds.»).

The sensations are unpleasant? (Loud noise, bad smell). Don’t run from them! Just note the fact: «Oh, a loud sound,» «Oh, a sharp smell.» Observe the very reaction in your body (did you tense up? shrink?). Non-judgmental observation often reduces the discomfort.

I feel almost nothing through one sense? That’s normal! Don’t try to «force» sensations. Simply state: «Smells are almost unnoticeable right now» or «The taste is neutral.» The very act of paying attention to this channel is already practice.

Micro-practice for the day: Mindful Tea/Coffee Drinking (or any eating/drinking)

Turn an ordinary break into a mini-meditation for the senses:

Prepare: Pour a cup of your favorite drink (or take a small piece of food — a piece of fruit, a cookie).

Pause: Before drinking/eating, stop. Place the cup/item down.

Explore with your senses:

Sight: Look at the drink/food. What color is it? What highlights? What’s the consistency?

Smell: Bring it to your nose. Inhale the aroma. What notes can you detect? How does the aroma change?

Touch: Hold the cup/item in your hands. What’s the temperature? The texture? The weight?

Sound: If there are any sounds (pouring, crunching), notice them.

The first sip/bite: Take the first action very slowly.

Taste: Let the drink/food touch your tongue. What flavors? Sweet, bitter, sour, salty, umami? How does the taste change?

Touch in the mouth: What’s the texture? Warmth/coolness?

Aftertaste: What remains after swallowing?

Continue drinking/eating: Try to keep part of your attention on the sensations, at least at the beginning. You don’t need to analyze every sip; just be present in the process.

You’ve just awakened your senses! The world around you is not just a backdrop for your thoughts. It’s a living, vibrant stream of sensations. Every moment is an opportunity to wake up and experience it with your whole being. You don’t need to travel to the ends of the earth for impressions. They are right here, in a cup of tea, in the sound of rain, in the touch of wind on your skin.

In the next chapter, we will continue our exploration of the present moment, but now we will turn our attention inward — to the amazing world of sensations within your own body. We will learn to hear its quiet (and not-so-quiet) signals.

Chapter 3: Your Body, Here and Now

In the last chapter, we discovered a whole world of sensations around us — sounds, smells, colors, textures. We learned to «wake up» our external senses. But there is another incredibly important source of information about the present moment that we often ignore or perceive in a distorted way — our own body.

Imagine: You’ve been sitting at your desk for a couple of hours. Your head is busy with a project. And only when you get up to stretch do you suddenly notice: your back is stiff, your shoulders are like rocks, your jaw is clenched, and there’s a slight unease in your stomach. Your body has been sending signals all this time, but you didn’t hear them because your mind was absorbed in thought.

Our body is the most honest barometer of our state. It instantly reacts to stress (with tension), to joy (with warmth, lightness), to fatigue (with heaviness). But on autopilot, we either don’t notice these signals or perceive them as a nuisance («My back hurts again, it’s getting in the way of work!»). Mindfulness teaches us to reconnect with the body, to understand its language, and to treat it with kindness and attention.

Why is this important?

Early warning system: The body signals stress, fatigue, or discomfort much earlier than the mind realizes it. Noticing tension in your shoulders now allows you to pause and release it before it turns into pain.

Anchor in reality: Bodily sensations are a powerful and concrete way to return to the «here and now,» especially when the mind is overloaded.

Understanding emotions: Emotions live not only in the head but also in the body. Anger might feel like heat in the chest, fear like cold in the stomach, joy like lightness. By observing the body, we better understand what we truly feel.

Self-care: By being aware of the body’s needs (rest, movement, comfort), we learn to take better care of it.

Practice: Simple Body Scan (5—10 minutes)

This exercise (often called a Body Scan) is one of the cornerstones of mindfulness practice. It’s best done lying on your back (on a mat, bed, or sofa) or sitting in a comfortable chair with a straight spine. Arms rest alongside your body or on your knees.

The goal is not to relax the body (though that often happens), but simply to notice any sensations present in each body part, without judgment. There are no «right» or «wrong» sensations.

Get settled: Close your eyes. Take 3—5 deep, calm breaths. Feel the weight of your body, its contact with the surface you’re lying/sitting on.

Toes: Bring your attention to the toes of your right foot. What do you feel there? Warmth, coolness? Tingling, pulsing? The light touch of a sock or blanket? Or maybe you feel almost nothing? That’s also normal! Just note what is there. Stay with the sensations in the toes of your right foot for 20—30 seconds.

Foot: Now expand your attention to the entire right foot — the sole, heel, top of the foot. What sensations are here? Tension, relaxation? Warmth, cold? The texture of the surface beneath it? Just observe.

Ankle and shin: Slowly move your attention up the right leg — ankle, calf, shin. Notice any sensations — muscle tension, pulse, temperature, contact with clothing or surface. Don’t try to change anything, just be aware.

Knee and thigh: Continue moving your attention upward — knee, thigh. Explore the sensations.

The entire right leg: For a moment, feel the entire right leg as a single whole. What is the overall sensation?

Repeat for the left leg: Now bring your attention to the toes of your left foot and repeat steps 2—6 for the left leg: toes -> foot -> ankle/shin -> knee -> thigh -> the entire leg.

Pelvis and abdomen: Move your attention to the pelvic area (buttocks, tailbone, hips) and abdomen. What sensations are here? Your breath? Tension or softness? Warmth? Just notice.

Back: Now direct your attention to your back. Feel the contact of your back with the surface. What sensations are along your spine? In the lower, middle, upper back? Tension, warmth, heaviness?

Chest and shoulders: Bring your attention to your chest. Can you feel the movement of your breath here? Sensations in the chest? Now — shoulders. Tension often accumulates here. Just note what is there, without trying to relax it immediately.

Arms: Bring attention to the fingers of your right hand -> palm -> wrist -> forearm -> elbow -> shoulder. Then feel the entire right arm. Repeat for the left arm: fingers -> palm -> wrist -> forearm -> elbow -> shoulder -> the entire arm.

Neck and throat: Bring your attention to your neck — the front and back. Sensations? Tension? Then — the throat. Can you feel your breath here?

Face and head: Direct your attention to your face: jaw (often clenched?), lips, tongue, cheeks, nose, eyes, forehead, scalp. What do you feel? Facial tension? Warmth, coolness? Then — the entire head as a whole.

The whole body: For a few moments, expand your attention to your entire body. Feel it as a single, breathing, living whole, present here and now. Note the overall sensation — heaviness, lightness, warmth, vibration, or simply the fact of its existence.

Finish up: Take a few more conscious breaths. Wiggle your fingers and toes. Slowly stretch. Slowly open your eyes. Notice how you feel now.

What if…

I feel nothing in some part of my body? That’s completely normal! Don’t try to «invent» sensations. Simply state: «There are no vivid sensations in my right foot right now» or «The sensation is neutral,» and gently move to the next area. The very act of directing attention is already practice.

Unpleasant sensations arise (pain, strong tension)? Don’t concentrate on them! Notice their presence («Oh, there’s pain/tension here»), acknowledge them without fighting («Yes, it’s there»), and gently guide your attention to the next area. Don’t analyze or amplify the pain with your attention. If the pain is sharp, stop the exercise.

I fall asleep? This is a common reaction, especially if you’re tired or lying down. Try practicing while sitting with a straight back. You can keep your eyes slightly open. Or choose a more alert time of day.

My mind constantly distracts me? As always! Just notice: «Ah, I’m thinking about…» and gently return your attention to the body part where you stopped. Each return is a success.

Micro-practice for the day: «Body Stop Signal»

Throughout the day, especially in moments of rush, stress, or during automatic actions, do quick body «check-ins»:

Pause for 10—15 seconds (standing, sitting, even while walking).

Quickly ask yourself: «What is my body feeling right now?»

Where is there tension? (Shoulders? Jaw? Forehead? Stomach?)

What is my posture? Is it comfortable?

What’s the general feeling? (Heaviness, lightness, fatigue, energy?)

Take one corrective action: If you noticed tension — take a deep breath and on the exhale, slightly relax that area (e.g., lower your shoulders, unclench your jaw). If you’re sitting uncomfortably — adjust your posture. If you’re tired — take a mini-break if possible.

Continue on your way. This instant «diagnosis» helps release accumulating tension and bring you back to the present.

Your body is your constant companion in the present moment. It doesn’t live in the past or future. It is always here. By paying attention to it, you not only care for your physical well-being but also build a reliable bridge between your mind and the reality of «here and now.»

In the next chapter, we will take another step inward — we will learn to observe the most active and often unmanageable resident of our inner world: the stream of our thoughts. We will learn how to avoid getting on their «train» without a ticket.

Chapter 4: Thoughts Are Just Thoughts (Not Commands!)

In previous chapters, we learned to notice the breath, sensations around us, and inside the body. We strengthened our attention in the present moment. But there’s one «noisy neighbor» that constantly tries to steal the blanket and drag us from the «now» into the past or future. This is our restless mind and its endless stream of thoughts.

Imagine: You just finished practicing breath or body awareness. You felt calm, present. And suddenly… «What if I’m late for the meeting?», «Must remember to buy milk,» «Why did he respond so rudely yesterday?», «I handled that task poorly…", «What if it rains tomorrow?» Thoughts come wave after wave, like trains in a crowded station. And now you’re not here, but in a past conversation, in tomorrow’s anxiety, or in an endless to-do list.

Mindfulness offers a revolutionary approach to thoughts: Thoughts are not facts. They are not commands to action. They are not even the essence of you. They are just… thoughts. Mental events that arise and disappear in your consciousness, like clouds in the sky.

Why is this so important to understand?

We suffer not from the thoughts themselves, but from believing them. When we believe an anxious thought («I’m going to fail!») or a self-critical one («I’m good for nothing»), we launch a whole storm of emotions and stress reactions in the body.

Thoughts pull us away from the present. They live either in the past (regrets, analysis) or in the future (anxiety, planning), rarely in the here and now.

We identify with thoughts. We think: «I am a failure,» instead of noticing: «A thought about me being a failure has arisen.» This is a huge difference!

Practice: Observing Thoughts Like Clouds (5—7 minutes)

Sit comfortably with a straight back. Take a few conscious breaths, feel your body. You can close your eyes or lower your gaze.

Find an anchor (optional but helpful): Start by observing your breath for 1—2 minutes (Chapter 1). This creates a bit of stability.

Expand your attention: Now allow your attention to expand. Instead of focusing only on the breath, allow yourself to be aware of everything that arises in your field of consciousness: sounds, bodily sensations, emotions, and, of course, thoughts.

Become the observer of thoughts: Imagine you are sitting on the bank of a river or looking at the sky. Your thoughts are leaves floating down the river or clouds drifting across the sky. Your task is simply to notice their appearance, watch them move (unfold), and see how they disappear from view (pass away).

Notice without getting involved: When a thought arises (e.g., «What will I have for dinner?»), just gently note it: «Ah, a thought about dinner.» Or simply mentally say: «Thought.» Don’t analyze it. Don’t argue with it. Don’t develop its storyline. Just acknowledge its existence, as you would acknowledge a passing cloud.

Return to the «riverbank» or «sky»: After you’ve noticed the thought and labeled it (just «thought»), gently return your open attention back to the general flow of consciousness (to the sensation of sitting, to sounds, to the breath — to what is here and now), waiting for the next «leaf» or «cloud.»

Repeat: Thought comes -> Noticed -> Labeled («thought») or simply noticed the fact -> Gently released -> Returned to the present moment. Do this again and again. If the mind gets lost in a thought for a long time (this is normal!), just, as soon as you notice it, gently return to the role of the observer.

Attitude: Maintain a friendly curiosity. Don’t judge thoughts («Not this stupid thought again!»). Just observe their variety: fast/slow, anxious/neutral, vivid/dull.

What if…

A thought is very intrusive and won’t go away? Don’t fight it! You’ll only strengthen it by struggling. Just acknowledge its persistence: «Ah, this thought is back again.» Continue to notice it as a «thought» and gently return to observing. Imagine it’s just a noisy passenger on a train you don’t have to obey.

A thought causes strong emotions (fear, anger, shame)? Notice this: «The thought caused fear.» Then shift your attention to the sensations in the body (Chapter 3). Where does this fear live? How does it feel? Observing the bodily response to a thought often weakens its grip.