Mindfulness of breathing practice 30 min and then throughout the day

Starting with More Effort for 30 Minutes
Find a quiet, comfortable place to sit. You can sit cross-legged on the floor or in a chair. Close your eyes or have a soft gaze. Sit up straight but relaxed. Bring your attention to your breath. Notice the sensation of air moving in and out through your nose or belly. If your mind wanders, gently redirect your focus back to your breathing. Don't judge yourself, this is normal. Maintain this focused attention on your breath for 30 minutes. It may feel effortful at first, but aim to stay present.

Maintaining Mindfulness Through the Day
After your 30 minute practice, try to carry that mindful awareness with you throughout your day. When you notice your mind has wandered, come back to focusing on your breath for a few breaths. You can do this during daily activities like walking, eating, working, or any transition between tasks. The goal is to be present and attentive, not forcing the breath, but simply noticing it. With practice, this mindfulness of breathing can become a natural part of your daily life.

The key is to start with a dedicated practice, then slowly integrate it into your everyday routine. Be patient and kind with yourself - maintaining mindfulness takes consistent effort.