This exercise is simple and doesn’t require any equipment so find a comfortable spot anywhere and maximize 3 minutes during the day, everyday and reap the rewards as you practice this simple yet effective exercise.
Take a relax and dignified posture. Sit on a chair or rest on the floor. Close your eyes if that feels OK with you. Bring your awareness to what is going on with you at this moment. What thoughts are around? What feelings? What body sensations? Observe what is bothering you the most at this moment, without judgment, simply observe the thought.
Now shift the awareness to the breathing movements of your belly. The rise of your belly with inhalation, the fall of your belly with exhalation. Stay focus of the breathing in this location, right here right now. Spend a moment or two to observe the sensations of breathing in the lower belly.
Now with an out breath, let go your focus of awareness on your lower belly and expand your awareness to the entire body. Pay attention and become aware of the sensations of the entire body in this moment. Notice the feelings of clothes on your body or the pressure of your body on the chair or on the floor.
Spend a few moments observing the sensations of the entire body without following any thoughts attached to these sensations.
Now breath out and expand your awareness from your entire body to your environment while letting go of this practice and open your eyes if they were closed.
This practice can quickly shift your focus of awareness from your problems into other sensations by becoming an observer of the problems, feelings and body sensations. As you practice this technique daily, you will start to notice an increase in energy and mental awareness and learn to shift focus of your chronic pain, stress, anxiety and depression into a meditative state of calmness, you shall then suffer less under the same conditions. So give it a try and keep practicing, chances are you will soon feel a lot better!