One Minute Breathing Pause

This simple mindfulness of breath practice is great to use as you are beginning your meditation journey and want to connect with the power of the breath to bring you out of the busy mind and home to your own inner calm. It is also a wonderful go-to practice in moments of stress or challenge where it again connects us with our own inner calm and brings us into the soothing parasympathetic nervous system.

Transcript

Welcome to a one minute pause. So wherever you are now, However you are now, I invite you to pause. And we're going to do this in this instance with one minute of mindful breathing. So just seeing if you can have your two feet flat on the floor. Take a moment to get comfortable in that comfortable and alert pose. Choose to have your eyes open, Lowered or closed as suits. And then inviting you to notice the breath. So you don't need to breathe in any special way. Just see if you can tune in to the breath that's already here. Noticing in a way, The breath coming in, And the breath going out. Maybe noticing that breath right down in the belly. The breath coming in, And the breath going out. The slight rise of the belly on the in breath, And the gentle falling back of the belly on the out breath. So you're watching the breath in a way. Like you might watch the wave on the seashore. The wave coming in, And the wave going out. And if the mind is busy, Emotions are tugging, Or the body is agitated. No matter, No problem at all. Noticing what's here, And then coming back to just this breath. This rise of the belly on the in breath, And the falling back of the belly on the out breath. Just this breath. Becoming aware again now of the feet on the floor, The body on the chair. Lifting the gaze, Opening the eyes, And maybe taking a little stretch.