As you are waiting for the bus, direct your attention to the sensations in your body, beginning with your breathing. Just be aware that you are breathing. Do not close your eyes or shut yourself off from the outside world. If something annoys you, just accept that feeling of annoyance. When your bus arrives focus your attention on climbing the steps carefully and finding a seat on it. When you are settled in, keep your eyes open and become aware, once again, of your breathing. After a few breaths, look around you and take note of what you see and hear. Simply be attentive to what is around you, without judging it or dwelling too long on any particular object of attention. There may be smells worthy of note. Direct your attention to the sensation in your body, your feet on the floor of the bus, or how the seat feels. Make no particular effort to be relaxed or calm, just make not of what you are feeling and perceiving. Now do a brief scan of the thoughts in your mind. Just make note of what is there. When your bus arrives at your stop, make sure you collect all your belongings and dismount carefully from the bus, thanking the driver as you step off.
1 dic. 2011
Bus Mindfulness Meditation
Here is a bit of "creative writing" for the day: