Practice

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  Active and Attentive Listening

  To practice active and attentive listening we place all of our attention on the sounds we can perceive around us, whatever they may be. We do not name them or judge them, we just notice any sound as it is. After a while, we can focus on the sounds furthest away from us. After a while, we can then change our focus to identify the sounds closest to us. The key is our attention on the sense of hearing (the internal), rather than what kinds of sounds we are hearing (the external).
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  Observation of Breathing

  To observe our breathing, we choose a point of focus that feels best for us: the entrance to our nostrils, for example, or on our belly. In the case of the nostrils, we can feel the air coming in and out with each inhale and exhale. In the case of the belly, we focus on the natural movement of the abdomen as we breathe. We don’t try to control or change our breathing; only observe the natural flow as it is. On many occasions during the practice, we will realize that our mind has wandered, distracted. When that happens, we simply bring our attention back to the breath, without judging ourselves.
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  Good Wishes and Gratitude

  We imagine one or more people that we would like to send good wishes to. We feel this good intention and we try to strengthen it, either with phrases for that person/people or simply with positive images or feelings. In a second step, we think of a person, event or just anything that inspires gratitude in us, and reinforce this gratitude through our own intention. No matter the object or person, the key is the feeling of good wishes or gratitude that we generate within ourselves.
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  Presence in Everyday Life

  There is also what is called informal practice, which consists of being fully present in the here and now in any real situation that we live. How do we feel when we get ready and go to work? What happens inside us when we are involved in a difficult conversation? How tasty is our lunch if we give it our full attention? How present are we when talking to our partner, children, parents or friends? Every situation in our daily life serves to foster our awareness: all it needs is curiosity and practice.

Estos ejercicios son apenas el "jardín" de la práctica, pero pueden proporcionar grandes beneficios. Si buscas aprender la práctica más formalmente, te recomendamos participar en un curso de RESPIRA en la Vida.