The foundation of all mindfulness practice is awareness of the breath. Without awareness of our in-breath and out-breath, there is no mindfulness. Mindful breathing unites the body and mind and helps us to become aware of what is going on it us and around us. We often forget that body and mind and Earth are connected. Our bodies may be here but often our minds are not.
Sit down and be aware that you are sitting on the Earth. Practice following your breathing in and out. Feel your spine tall, straight and relaxed like a tree. Feel yourself rooted in the Earth and your body the connection between sky and ground. Just notice your breath. Notice your thoughts come and go like clouds. Don’t hold onto them or follow them, just let them pass by. Allow your body to completely relax. Allow your mind to settle. When you practice sitting like this remember that you sit to be happy. You are here on this Earth to be happy. That is all. You sit to be aware of what a wonderful world you have right there inside you, above you, below you, and all around you. When you can sit like this, happiness becomes a reality.