One Breath At A Time

This gentle 15-minute breath awareness meditation invites you to slow down and reconnect with the natural rhythm of your breathing.

Rather than trying to change or control the breath, you’ll simply observe it with curiosity — noticing the sensations of breathing, the movement of the body, the subtle pauses between breaths, and how each breath is slightly different from the last.

The practice also gently incorporates awareness of the senses before guiding you back to the present moment.

Suitable for beginners or anyone wanting a simple mindfulness practice to pause, settle and reconnect with the here and now.

Transcript

The breath is something we often don't notice and yet it's with us through every moment of our life. In this meditation, We're simply going to just give it a little attention. Not trying to breathe better or any differently, Just notice the natural rhythm of your breathing, One breath at a time. And just allow your body to perhaps become a bit calmer. And perhaps your mind a bit calmer. So. Just take a moment to find a position that's comfortable. Anyway you like. You can be seated. In a chair or on the floor. And resting your hands in a way that feels natural. And easy. May I have your spine to be long and strong. But also relax. Close your eyes if you wish. Or just settle your gaze down and just keep it in an unfocused state. Position just. Looking ahead. And just notice your breath, Just bring your awareness in. Notice your breath as it enters your nostrils. And as it lays, Where are your eyelids, Sir? Become light and relaxed. And let your eyes relax. Take a nice deep breath in for a moment. Just in through your nose and out through your mouth. And again, Just breathe in through your nose and out through your mouth. And just settle your breath into its natural rhythm. If you notice your mind wandering off, Just bring your awareness back to your breath. Can you notice the rise and fall of your chest as you breathe in and out? Can you notice your belly rising and falling? You may notice that no breath is the same. Each breath is a little bit different. This breath. And this breath. Just different slightly in their own way. As you breathe, You may notice You're breathing. And then just before you breathe out, There's a small little pull. And after you breathe out, Before you breathe in, There's another pause. But it's all one movement. Perhaps you can feel your body swaying around with each breath. It's never perfectly still. Can you notice any sounds around here? As you breathe in and out. Each sound is very similar to the breath. Comes and goes. And no two sounds are the same. There is always a constant noise. If you really tune in, Even to the silence, The sound of silence. Sound of your breath. As you breathe. Can you notice any patterns with your eyes closed? Can you notice any shapes? Can you notice your body being supported with whatever it's on? Whether it's your feet on the floor. Your bottom on the chair or the cushion, Or your back may be supported. And you feel the pressure. And with each breath, That pressure may change just slightly. With each breath, Can you notice the different smells in your environment, In your room? Maybe there's familiar smells or smells that are hard to describe. Maybe there's nothing. And with each breath, Can you notice any taste? You Allow your body now just to come back. Bear your mind to come back. Activa. Here and now. Awareness to where you are. I like to just push your arms or your hands down just a little bit, Creating a little bit of tension. And then let them relax and feel them relax. Take a nice deep breath in through your nose and let it out through your mouth. Breathe in. Edit it out. Maybe showers. Your fingers, Your toes. Open your eyes. Take a look around the room that you can see. Notice what you can see. Just notice how you feel now as you take this in with you for the rest of your day. Namaste.