Chapter 1: Your Main Anchor — The Breath
In the previous section, we took a small pause with the «Stop!» exercise. You briefly shifted your attention from your thoughts to your body and breath. Perhaps you felt a slight slowing down, a tiny gap in the relentless rush of thoughts. This is the very first step toward mindfulness.
Now, imagine this: You are in a boat in the middle of the sea. Waves are rocking you, the wind is blowing you off course. You need a point of reference, an anchor, to keep your bearings. In the world of constant mental chatter and external hustle, your breath can become that very anchor for your attention.
Why the breath?
It’s always with you. You don’t need any special equipment. You are breathing right now, as you read these words.
It’s always changing. Every inhale and exhale is unique — deeper or shallower, faster or slower. This provides a rich field for observation.
It’s connected to your state. When you are calm, your breath is even and deep. When you are anxious or angry, it becomes shallow and rapid. By observing it, you get instant feedback about yourself.
It happens in the present moment. Your breath is always here and now. It can’t be in the past or the future. Focusing on it automatically brings you back to the «here and now.»
Important: Your breath is not an object to control! Don’t try to breathe «correctly,» deeply, or in any special way. The goal is simply to observe. Be like a curious scientist studying a fascinating natural phenomenon — your own breathing.
Practice: Observing the Breath (3—5 minutes)
Find a relatively quiet spot where you won’t be disturbed for a few minutes.
Sit comfortably with a straight but relaxed spine (on a chair, sofa, or even on the floor). Rest your hands on your knees or thighs. Close your eyes or softly lower your gaze.
Get settled: Take one or two regular breaths, just to feel your body in this position. Feel the contact of your body with the chair or floor.
Find your focal point: Choose a place where it’s easiest for you to feel the breath:
The tip of your nose: The sensation of cool air entering and warm air leaving.
Your chest: How your ribcage rises and falls.
Your abdomen: How your belly gently expands on the inhale and falls on the exhale.
The general flow of air: All along the path — from the nose to the lungs and back.
Choose one point that feels most noticeable or convenient for you right now. There’s no need to switch between them.
Observe: Focus all your attention on the chosen sensation related to your breathing.
Inhale… Notice the very beginning of the inhale, its flow, the moment it transitions to an exhale.
Exhale… Notice how the air leaves your body. Can you feel a pause before the next inhale?
Don’t control it! Just be an observer. Let the breath happen on its own.
When your mind wanders (and it will!): This is absolutely normal and inevitable! After a few seconds (or even instantly), you’ll notice your attention has drifted. You’re thinking about your to-do list, what you just read, whether you’re doing the exercise right, a sound outside the window…
Don’t scold yourself! This is not a failure. This is the key moment of practice.
Simply notice: «Ah, I’m thinking about [that thing]» or «My mind has wandered.»
Gently return: Without any force, as if you’re picking up a light feather, bring your attention back to the sensation of the breath at your chosen point. Feel the next inhale or exhale again.
Repeat: This cycle — observing the breath -> mind wanders -> noticing it without judgment -> gently returning to the breath — is the essence of the practice. Each such return is like a «rep» for your attention muscle. Do this as many times as needed over these 3—5 minutes.
Finish up: When the time is up (you can set a soft timer or just estimate), take another one or two conscious breaths. Feel your body sitting. Slowly open your eyes (if they were closed). Notice how you feel now.
What if…
My breath gets choppy when I start observing it? This is a common reaction! As soon as you notice it, just let go of any attempt to control. Return to the role of the observer. Your breath will calm down on its own.
I can’t feel the breath in my chosen spot? Try placing a hand on your belly or chest to enhance the sensation. Or simply switch your attention to a point where the breath feels clearer. This is not a test!
I get bored/uncomfortable/fall asleep? These are also normal reactions. Notice them («Oh, boredom,» «Oh, discomfort,» «Oh, feeling sleepy»), accept them as facts, and gently return to the breath. If you’re falling asleep, try practicing sitting up rather than lying down, or choose a more alert time of day.
Micro-practice for the day: «Three Conscious Breaths»
You don’t need to wait for a special time to practice. Use your breath as an anchor throughout the day:
Pause for a moment (before an important call, in a queue, when you feel yourself getting nervous, or just because).
Shift your attention to your breathing.
Consciously follow three full cycles of «inhale-exhale.» Without changing the rhythm, just notice the sensations of the air, the movement of your body.
Continue your day. These 15—30 seconds can become your island of calm in the stream of tasks.
Your breath is your internal rudder. When thoughts and emotions rage like a storm, this rudder is always at your disposal. You don’t need to calm the storm by force — you just need to take hold of the rudder (return to your breath) to stay on course.
In the next chapter, we will expand our attention beyond the breath and discover a whole world of sensations that are surrounding us right now. We will awaken our senses.
