Breathe in and focus your attention on your in-breath. Your in-breath becomes the only object of your mind, you are concentrated on your in-breath, you are mindful of your in-breath. You release the past, the future and your worries and you become a free person. If you want to keep that freedom, you can breathe out mindfully. Breathing out, you focus your concentration on your out-breath.

One breath can bring you home to ther here and the now. One step can also bring you home to the here and the now. From the parking lot to the office, you may like to walk in such a way that every step release the tension in your body. Every step bring you home to the here and the now so you can touch the wonders of life available in you and around you.

The seventh exercise of mindful breathing is to recognize the painful feeling in us. Breathing in, I am aware of the painful feeling in me. Breathing out, I smile to the painful feeling in me. The eighth exercise is to calm down the painful feeling. Mindfulness is like a mother holding the child of suffering. The first thing you do is to use the energy of mindfulness to recognize the painful feeling. The second thing is to use mindfulness to embrace the painful feeling tenderly.

Exercise five is to generate a feeling of joy. Exercise six is to generate happiness. A good practitioner can always generate a feeling of joy and happiness whenever he or she wants.

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