Become an observer of sounds, sensations, feeling and thoughts around you. Zen Buddhist Mindfulness Meditation helps to focus your attention and ultimately leads you to be more conscious of your choices in your life
Wherever you’re at, take a seat, close your eyes, and become aware of your environment.
Pay attention to your breathing.
Take note of what you’re feeling in that moment.
Focus your awareness on sounds (2 minutes).
Next, focus your awareness on sensations (2 minutes).
Then focus your awareness on images (2 minutes).
Then focus your awareness on feelings (2 minutes).
Finally, focus your awareness on your thoughts (2 minutes).
At the end, slowly open your eyes, take a couple moments to center yourself, and then continue on with your day.