Exercises in Mindfulness

In "The Miracle of Mindfulness" Thay suggests a number of mindfulness exercises for us to try. He encourages us to pick those that we like best and find most suitable for our own unique needs, and reminds us that although these exercises are relatively easy, they are the foundation on which everything else is built. Here are a couple for you to consider:

Half-smile when you first wake up in the morning
Hang a branch, or other sign, or even the word "smile" on the ceiling or wall so that you see it right away when you open your eyes. This sign will serve as your reminder. Use these seconds before you get out of bed to take hold of your breath. Inhale and exhale three breaths gently while maintaining the half smile. Follow your breaths.

Half-smile when irritated
When you realize you're irritated, half-smile at once. Inhale and exhale quietly, maintaining the half-smile for three breaths.

Counting your breath
Sit in the half or full lotus or take a walk. As you inhale, be mindful that "I am inhaling, one." When you exhale, be mindful that "I am exhaling, one." Remember to breath from the stomach. When beginning the second inhalation, be mindful that "I am inhaling, two". And slowly exhaling, be mindful that "I am exhaling, two." Continue on up through 10. After you have reached 10, return to one. Whenever you lose count, return to one.