Mindfulness Of Breath

This gentle guided practice offers a simple and accessible introduction to mindfulness through awareness of the breath. The breath becomes an anchor, something steady and always available, to help the mind settle and the body soften.

Through this practice, we cultivate present-moment awareness, learn to notice when attention wanders, and practice returning with kindness rather than judgment. Over time, this helps reduce reactivity, calm the nervous system, and build a greater sense of inner steadiness.

This practice is suitable for beginners and experienced practitioners alike and can be used whenever you need grounding, clarity, or a pause in the midst of your day.

May this practice support a gentle return to presence, offering steadiness, ease, and care in this moment.

Transcript

Let's begin by arriving right where we are.

You might allow your eyes to gently close or soften your gaze if that feels more comfortable.

Take a moment to notice the body in contact with whatever is supporting you.

The chair beneath you,

The floor under your feet,

And the simple fact that you are held.

There's nothing you need to do right now,

Nowhere you need to go.

And let's begin by bringing your attention to the natural rhythm of your breath.

There's no need to change your breath,

No need to deepen it or slow it down.

We are simply noticing the inhale as it enters the body and the exhale as it leaves.

We might notice where the breath is most vivid for us today.

At the nostrils,

Our chest,

Or the gentle rise and fall of the belly.

Let your awareness rest there like a hand placed softly on the body.

And when the mind wanders,

As it naturally will,

See if you can notice.

Notice it with kindness and gently guide your attention back to the next breath.

Simply noticing our exhale as it enters the body and the exhale as it leaves.

No need to deepen or slow it down.

No need to change it.

Simply allowing with awareness,

With kindness,

And as the mind wanders,

Just notice that mind wandering with kindness and gentle guidance back to the breath.

There is no failure here.

Each return to the breath is the practice.

If we notice our thoughts coming up a thousand times and we return to our breath with gentle awareness and kindness,

We've practiced mindfulness a thousand times.

Simply notice your inhale as it flows through your body and your exhale as it leaves without judgment and coming back again and again to your breath.

And as you continue breathing,

You may start to notice subtle shifts,

A softening in the fully into this moment.

Allow your breath to be an anchor,

A steady place to return when life feels busy,

Overwhelming,

Or tense.

Allow yourself to stay anchored in this present moment through your breath as that anchor.

And now take a few more breaths here,

Just as they are.

Coming back to your breath as your thoughts emerge and your mind wanders.

Simply coming back to your breath as this anchor.

And when you're ready,

Gently open your eyes.

You may flutter your eyes if you feel comfortable.

Bringing this sense of presence with you into the rest of your day.