- In a quiet room, stand up, sit upright, or lie on a cushioned surface.
- Close your eyes and, for a minute or so, notice what’s happening in your body. Do you feel any heaviness? Register any movements you might be making.
- Breathe slowly and deeply for another minute. As you exhale, remember that you’re not trying to change or do anything. Don’t worry about the various thoughts drifting through your mind.
- Listen to the sounds around you. Rather than trying to identify each one, just listen. Notice the silences between each sound. Again, take notice of how your body feels, and then slowly open your eyes.
Adapted from UCLA’s Mindful Awareness Research Center