{"id":26425,"date":"2024-09-03T15:56:16","date_gmt":"2024-09-03T15:56:16","guid":{"rendered":"https:\/\/www.mindful.org\/?p=26425"},"modified":"2026-03-31T17:34:48","modified_gmt":"2026-03-31T17:34:48","slug":"12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/12-minute-breathing-practice-for-awareness-sit-and-know-youre-sitting\/","title":"12-Minute Breathing Practice for Awareness: Sit and Know You're Sitting","content":{"rendered":"\n<p>One of the oldest meditation practices is also one of the simplest: Sit, and know you\u2019re sitting. Let\u2019s give this simple breathing practice for awareness a try:<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-rich is-provider-spotify wp-block-embed-spotify wp-embed-aspect-21-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Spotify Embed: A 12-Minute Meditation for Cultivating Simple Awareness with Susan Kaiser-Greenland\" style=\"border-radius: 12px\" width=\"100%\" height=\"152\" frameborder=\"0\" allowfullscreen allow=\"autoplay; clipboard-write; encrypted-media; fullscreen; picture-in-picture\" loading=\"lazy\" src=\"https:\/\/open.spotify.com\/embed\/episode\/2LwkfWN5QYwBJtb5XM8x6J?utm_source=oembed\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>1. Get comfortable, with your back straight.<\/strong>&nbsp;Close your eyes and relax. Gently move your attention away from what you\u2019re thinking to the sensations in your forehead and around your eyes. Soften and let go of any tension. Smile a little and soften your jaw. Let your shoulders feel heavy and drop away from your neck. Relax your upper arms, your lower arms, your hands, your fingers.<\/p>\n\n\n\n<p><strong>2. Relax into your breath.<\/strong>&nbsp;Place one hand over your heart. Let your shoulders drop even more. Feel your breath move your hand up, then down, up down, up down. Now move your hand to your belly, soften,<a href=\"https:\/\/www.mindful.org\/power-letting-go\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" let go and relax (opens in a new tab)\"> let go and relax<\/a>. Breathing in, know you\u2019re breathing in. Breathing out, know you\u2019re breathing out. Let your hands rest easy on your lap and let go of any tension in your upper legs. Soften your knees, soften your lower legs, let your feet feel heavy and sink into the ground.<\/p>\n\n\n\n<p><strong>3. Notice the feeling of breathing.<\/strong>\u00a0Notice how your body feels as you relax and drop. The part of your mind that is noticing\u2014that\u2019s awareness. It\u2019s nothing special. You don\u2019t need to look for it. You don\u2019t need to do anything at all. <a aria-label=\"Awareness is always here (opens in a new tab)\" href=\"https:\/\/www.mindful.org\/a-meditation-for-resting-in-awareness\/\" target=\"_blank\" rel=\"noreferrer noopener\">Awareness is always here<\/a>. Settle in and stay with your breathing for a few moments. Trust that your breath will find a natural rhythm. Trust that awareness is always here. Breathing in, know you\u2019re breathing in. Breathing out, know you\u2019re breathing out. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>The part of your mind that is noticing\u2014that\u2019s awareness.<\/p>\n<\/blockquote>\n\n\n\n<p><strong>4.<\/strong>\u00a0<strong>If your mind gets busy, don\u2019t worry, that\u2019s what it\u2019s designed to do.<\/strong>\u00a0To steady your attention silently, say \u201cin\u201d when you breathe in, silently say \u201cout\u201d when you breathe out.\u00a0Thoughts, images, and sensations, they\u2019ll come and go. The goal is to notice them without thinking about them. Don\u2019t try to stop them. Don\u2019t try to make them go away. Don\u2019t try to change them, they\u2019ll change on their own. No need to reflect on them now. There\u2019s plenty of time to do that later. No need to add anything to your experience in this breathing practice for awareness. Just stay with it, when sounds appear, hear them, when sensations appear, feel them, when thoughts and images come to mind, notice them. That\u2019s how we sit and know we\u2019re sitting.<\/p>\n\n\n\n<p><strong>5. Watch what\u2019s happening in your mind and body the way you\u2019d watch a movie or a TV show.<\/strong>&nbsp;The storyline will twist and turn, threads of the plot will pass by, something new will emerge. You don\u2019t need to look for this show, just settle in, relax, and it will come to you.&nbsp;<a href=\"https:\/\/www.mindful.org\/what-to-do-when-thoughts-arise-while-meditating\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Notice how those thoughts (opens in a new tab)\">Notice how those thoughts<\/a> and sensations and images, they don\u2019t have much heft, like the plot in a movie there\u2019s no real substance to them. Nothing substantial to dig into or to hook onto, nothing to shut down, to push away, or to change.<\/p>\n\n\n\n<p><strong>6. You don\u2019t need to do anything at all.<\/strong>&nbsp;Let go and settle back, relax your mind, smile a little bit, sit and know you\u2019re sitting. Before we close, take a moment to notice the ever-changing, always connected web of causes and conditions that lead to this and every single moment. If someone comes to mind who has been helpful, silently say thanks.<\/p>\n\n\n\n<div class=\"wp-block-stackable-spacer stk-block-spacer stk--no-padding stk-block stk-7cddc9c\" data-block-id=\"7cddc9c\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-never-miss-a-meditation\">Never Miss a Meditation<\/h2>\n\n\n\n<p>Enter your email below to get new podcast episodes delivered straight to your inbox! 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