The following practice helps me begin and end the day with a few mindful moments.

Practice . . .

Wake up to breath . . . Before getting out of bed in the morning, tune into your breath and simply be aware of it without trying to change it. Do this for five or six breaths. Express gratitude for at least two things. For instance, waking up to another day, sleeping as well as you did, or for a dream you remember. Set an intention for the day. For example, "Today I will practice kindness." "Today, I will eat in a healthy way." or "I will give each of the kids five minutes of undivided attention today." Rest in breath . . . Before going to sleep at night, turn your attention to your breath. Rest in it quietly for several effortless inhalations and exhalations. Review and relive mindful moments experienced during the day. Thank yourself for being aware and present. Think about constructive choices you made and congratulate yourself for making them. Ask to be protected as you sleep. Each mindful moment remembered and celebrated makes a world of difference in our willingness to continue practicing.

Well-known mindfulness teacher, Pema Chodron says, Compassion for others begins with kindness to ourselves. One of the wonderful things about adopting a guilt- free attitude toward our mindfulness practices in particular, and ourselves in general, is that our personal outlooks are effected. When not carrying a self-induced burden of guilt, our hearts can open more fully and, as a result, shower compassion and kindness on both ourselves and others.

Practice mindfulness With commitment, not pressure Feel heart opening.

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