Inhale and focus your attention on your inspiration. Your inspiration becomes the sole object of your mind, you are focused on your inspiration, you are attentive to your inspiration. You release the past, the future and your worries and you become a free person. If you want to maintain this freedom, you can exhale mindfully. As you exhale, you focus your concentration on your exhale.
Just one breath can bring you home, here and now. A single step can also bring you home, here and now. From the parking lot to the office, you may like to walk in such a way that each step releases tension from your body. Each step brings you back to the here and now so that you can touch the wonders of life available within and around you.
The seventh conscious breathing exercise is to recognize the painful feeling within us. As I breathe in, I become aware of the painful feeling within me. Exhaling, I smile at the painful feeling inside me. The eighth exercise is to calm the painful sensation. Mindfulness is like a mother holding the child of suffering in her arms. The first thing to do is to use the energy of mindfulness to recognize the painful feeling. The second thing is to use mindfulness to tenderly accept the painful feeling.
The fifth exercise is to generate a feeling of joy. The sixth exercise is to generate happiness. A good practitioner can always generate a feeling of joy and happiness whenever he wants.
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