Five-Minute Breath Awareness

Breath awareness is found in many contemplative traditions, including Buddhist mindfulness (anapanasati) and modern secular mindfulness programmes.

Steps

• Sit comfortably with a straight but relaxed back. Set a gentle five-minute timer.
• Notice the breath where you feel it most: nose, chest or belly. Do not try to change it.
• When the mind wanders — and it will — simply name it "thinking" and kindly return to the breath.
• At the end, notice one thing you feel, without judging it.

Good to know

Wandering is not failure; returning is the practice. If focusing on the breath makes you anxious, open your eyes and focus on sounds or your feet on the floor instead.