Mindfulness Of The Breath Meditation

In this guided meditation, we gently return attention to the natural rhythm of the breath. Resting awareness on breathing allows the mind to settle and the body to relax naturally.
Rather than controlling the breath, this practice invites a soft and accepting awareness of each inhale and exhale as they unfold moment by moment.
This meditation is part of a 5-Step Mindfulness Practice and may be repeated regularly or practiced together with the full series.
Suitable for both beginners and experienced practitioners seeking grounding, calm, and clarity.

Transcript

Hello,

This is Caroline Wallace.

Welcome to practice with me today.

Wherever you are,

Allow your attention to gently settle into this moment.

Please find a comfortable position,

Standing,

Sitting,

Or lying down.

In this meditation,

We return to the breath,

A steady companion that is always with us.

Let us begin by simply noticing the breath.

Take a slow breath in and a gentle breath out.

Notice the breath entering the body.

Again,

Inhale.

Noticing the breath entering the body.

Exhale.

Allowing the body to soften and release.

One more time.

Breathe in.

Aware of breathing in.

Breathe out.

Aware of breathing out.

Now,

Allow the breath to return to its natural rhythm.

No need to control.

No need to change.

Simply allowing the breath to be as it is.

Notice where you feel the breath most clearly.

Perhaps at the nose,

The chest,

Or the gentle rising and falling of the abdomen.

Allow your attention to rest.

Where the breath is felt most naturally.

Follow each inhale from its beginning through the middle to its natural end.

Notice the brief pause.

Then,

Follow the exhale from beginning through the middle to its natural completion.

Breathing in,

Knowing you are breathing in.

Breathing out,

Knowing you are breathing out.

If the mind begins to wander,

Simply notice it and gently return to the breath.

No judgment,

No effort,

Just returning.

Again and again.

The breath is always here.

Inhale,

Breathing in life.

Exhale,

Breathing out life.

Now,

Rest here for a few moments.

Simply breathing and knowing you are breathing.

You may follow the natural rhythm of the breath or gently count each breath from one to ten.

Then,

Start from one again.

Now,

Begin in silence.

Whenever you are ready,

Gently open your eyes.

Thank you for joining me today.

Until next time,

May peace be with you and carry you gently through your day.