Three steps to mindful smoking

Photo copyright Rob DeWitt.

Before smoking

• Scan through your body. Make a note of how you are feeling. Then contact your breath.
• Without altering your breath, just be aware of three full cycles of your breathing.
• Look at your cigarette packet. Read any warning labels. Just be aware of it.
• Be aware of one full cycle of your breath. Notice any feelings that are arising.
• Pick up the packet. Feel it. Smell it. Put it back down.
• Be aware of one full cycle of your breath. Notice any feelings that are arising.
• Pick up the packet. Take out a cigarette. Put the packet down with the cigarette lying on top.

Smoking

• Be aware of one full cycle of your breath. Notice any feelings that are arising.
• Pick up the cigarette. Feel it. Smell it. Put it back down.
• Be aware of one full cycle of your breath. Notice any feelings that are arising.
• Pick up the cigarette. Feel it. Smell it. Light it without inhaling.
• Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.
• Inhale slowly. Be aware of the sensations of inhaling. Feel the taste. Smell the smell.
• Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.
  put out your cigarette
• Exhale slowly. Be aware of the sensations of inhaling. Feel the taste. Smell the smell.
• Holding the cigarette, be aware of one full cycle of your breath. Notice any feelings that are arising.
• Repeat until you are ready to put the cigarette out.
• Notice how much you leave on the cigarette before you put it out.
• And be aware of one full cycle of your breath before you finally stub it out.
  put out your cigarette.

After smoking

• Scan through your body. Make a note of how you are feeling. Then contact your breath.
• Without altering your breath, just be aware of three full cycles of your breathing.
• Make a mental note of how you found the practice

Why not try this and let us know how you get on?