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Five-Step Mindfulness Practice

seeing from the inside

1.
Breathing in I feel this emotion/pain/problem
Breathing out I feel this emotion

2.
Breathing in I feel the reactions to this emotion
Breathing out I feel the reactions to this emotion

3.
Breathing in I feel calm in this emotion
Breathing out I feel calm in this emotion

4.
Breathing in I feel at ease in this emotion
Breathing out I feel at ease in this emotion

5.
Breathing in I understand/know how this emotion arises
Breathing out I understand how this arises

Important: Hold the experience gently, opening as much as you can at each step. It is not necessary to feel all of the emotions completely right from the start. The emotions will unfold in their own way. As they do, you naturally move to the next step.

Be in full attention. It’s a progression.

The understanding/knowing will arise spontaneously. It is not something you control or make happen.

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