12. To begin, set your alarm clock or stopwatch for 5 minutes
13. Sit in a comfortable position, close your eyes, and focus on your breath.
14. FEEL your breath coming and going, going and coming, through your nose. Your breath leads you to the present moment.
15. Simply feel your breath and sit quietly for 5 minutes – that’s all you have to do!
16. You will soon notice how easily you become distracted from feeling your breath.
17. A thought travels through your mind. That thought leads to another, and another.
18. Our thoughts are like unruly children, constantly pulling us into the past or future. This constant pulling is the source of our greatest stress.
19. Each time you become aware of a thought or feeling, return immediately to your breath. Breathe into the present moment. Return again and again and again to the feeling of your breath Return again and again and again to the feeling of your breath
20. Mindfulness gives you the mental skill that allows you to observe your thoughts and feelings without immediate reaction to them.
21. Observe , rather than experience, the emotions attached to each thought. Release the thought, refocus on the breath, and discover Peace.
22. When you are ready, lengthen your 5 minute practice to 10 minutes or 20 minutes or more.