Getting Started

Here are some ways you can practice MSBR.

• When you go outside, take a few deep breaths.

  How does the air feel? Warm or cold? Try to accept that feeling and not resist it. What else do you notice around you?

• Eat a meal in silence.

  Focus only on your food. Eat slowly, and savour each bite. What flavours do you taste?

• Sit alone and think.

  Focus on your breathing. Gaze out the window, and listen to the sounds outdoors.

• Take a slow walk by yourself.

  Count your steps while you breathe in and out.

• Stop and be mindful for a few moments every few hours.

  You can do this at work, at home, or anywhere. Note how your body feels. Let your mind settle before you return to what you were doing.