Pocket Practice: Sitting With The Breath

Pocket Practices are a series of short mindfulness practices, each lasting less than five minutes, designed to fit into everyday life.
Whether you have a spare moment or simply need to pause, each practice offers a gentle way to reconnect with the present moment. They may be particularly helpful if you've completed an eight week Mindfulness for Life course and are looking for simple ways to keep your practice alive, while remaining accessible and beneficial for anyone curious about bringing a little more mindfulness into their day.
A short practice to settle into the body and gently rest attention on the breath.
We’ll explore the sensations of breathing, allowing the breath to move naturally, and practise kindly returning whenever the mind wanders.
A simple way to reconnect with the present moment, one breath at a time.

Transcript

Sitting with the breath. So just taking some time now to settle into a sitting position that feels supportive for you. Perhaps with the feet resting on the floor. And a gentle sense of uplift through the spine, The neck and the head. Inviting the body to be steady and upright. While also allowing a sense of openness and ease. And as ever, Peace. Making skillful choices throughout this practice. About what feels right for you. Beginning now by bringing attention down into the feet. And simply noticing whatever sensations are here. Perhaps pressure, Warmth. Tingling. Or something else. And then noticing the places where the body makes contact with the chair. Maybe noticing the weight and the support of the body. And perhaps just briefly noticing the hands too. Their weight. Their temperature. Perhaps any sensations in the fingers. And now beginning to explore where you can feel the sensations of breathing in the body. Perhaps noticing air moving at the nostrils. Sensations in the throat. Maybe the movement of the chest. Or perhaps the gentle rising and falling of the abdomen. You might notice the breath somewhere else, Perhaps in the back or around the shoulder blades. Knowing there's nowhere in particular you need to feel it. Just noticing it in the body of this moment. Just noticing with the breath, Seems clearest right now. And allowing your attention to settle in. And if you're not sure, Perhaps just choosing the pulley. As a place to rest attention. And now tuning in to the sensations of breathing. Following the full duration of each in-breath. The Beginning. The middle. And the end. And the full duration of each out-breath. Perhaps noticing the subtle turning point where an in-breath becomes an out-breath. Or wear an outbreath. Becomes an in-breath. There's no need to control the breath or to breathe in any particular way. Just seeing if it's possible to simply allow the breath. To breathe itself. Receiving the sensations of each breath just as they are. And from time to time, It's quite likely that you'll notice that the mind has wandered. That's completely normal. And the fact that you've noticed it's wanted is a moment of mindfulness. So perhaps briefly noticing where the mind has gone. Maybe to thoughts. To plans. Maybe worries or memories. Maybe even a daydream. Or something else. And then when you're ready. Gently escorting attention. Back to the sensations of breathing. There's breath coming in. This breath going out. Knowing that each breath is a new breath. And a chance to start again. A new beginning. And for these final few moments, Simply sensing the experience of breathing. And knowing that the breath is available to us at any time. Offering us a way of anchoring ourselves in the present moment. Just this breath. Just this moment. And when you're ready now. Allowing this practice to come to an end. And as you move gently into the next moments of your day. Just as much as you are able to. Letting this sense of connection with the body and the breath remain with you.