Improve Your Awareness – A Simple Instruction for Looking Inwards
This is a simple guide to begin awareness training. This practice comes from my own experience learning and teaching meditation, inspired by Vipassana meditation. It is not religious—it’s pure mindfulness, a workout for your brain, helping you notice what is happening in and around you.
⏳ Step 1: Set Aside Time
Start small—5 minutes daily is enough. Use a timer so you don’t have to watch the clock.
📵 Step 2: Prepare Your Space
Find a quiet, undisturbed spot. Switch your mobile to flight mode.
🪑 Step 3: Sit Comfortably
Sit on a chair edge or cushion. Be relaxed yet alert. Place your hands comfortably on your legs.
👁️ Step 4: Close Your Eyes (Optional)
Closing your eyes can help, but if you prefer them open, let them rest softly on a point in front of you.
🌬️ Step 5: Observe Your Breath
Pick a spot in your respiratory system—nostrils, lungs, or diaphragm. Observe each inhale and exhale. You can silently say “in” and “out”.
Take a few deep breaths at first, then let your body breathe naturally.
Don’t tense; this is awareness, not concentration.
🧠 Step 6: Notice Your Mind
Your thoughts, feelings, and sensations will wander. That’s normal—just notice without judgment.
Use short words if helpful: hearing, thinking, pain, anger, boredom…
Don’t analyze or blame yourself—simply noticing is enough.
🔄 Step 7: Return to the Breath
Gently bring your attention back to the breath whenever your mind drifts.
✅ Step 8: End Mindfully
When the timer stops, congratulate yourself. Some days are calm, some restless—it doesn’t matter. You completed your training, and that’s what counts.
Well done! Congratulations!
For couples with a bit of meditation experience I recommend to try Insight Dialogue. A beautiful way of increasing awareness and connecting on a deeper level.