55Mindfulness Handout 4a   (p. 2 of 4)
observe sensations of touch on your skin:
25. Stroke your upper lip with your fingernail.
••Stop stroking, and notice how long it takes before you can’t sense your upper lip at all.
26. When walking, notice the sensations of walking—your feet hitting the ground and rising up 
and down. Sometimes walk very slowly and notice. Sometimes walk very fast and notice.
27. When sitting, notice your thighs on the chair. Notice the curve of your knees and your back.
28. Pay attention to anything touching you.
••Try to feel your feet in your shoes, your body touching your clothes.
••Feel your arms touching a chair.
••Notice the sensations of your hands.
29. Touch something—the wall, a fabric, a table top, a pet, a piece of fruit, a person.
••Notice the texture of what you feel, notice the sensations on your skin.
••Try it again with another part of your body.
••Notice the sensations again.
30. Focus your attention on the sensations in your chest, your stomach, or your shoulders.
31. Focus your attention on the place in your body where you feel tight or tense.
32. Focus your attention on the space between your eyes.
33. Other:  
observe your breath:  Breathe evenly and gently, focusing your attention on:
34. The movement of your stomach.
••As you begin to breathe in, allow your belly to rise in order to bring air into the lower half of your lungs.