Mindfulness Of Breathing

This exercise provides guided instruction for mindfulness of breathing. It places emphasis on the use of diaphragmatic breathing, mindful awareness of the breath and the present moment, and kind acceptance towards oneself.

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Transcript

This mindfulness of breathing exercise will begin and end with a bell. Begin to settle in the present moment. Feel your body sitting or laying down. Feel the stillness of your legs and arms. Bring your attention to your breath in the present moment. Breathe in. Breathe out. Deepen your inhale. Take a deep breath in and allow your lungs and belly to fully expand with air. Slowly exhale. Breathe out slowly and with control. Allow the exhale to be slightly longer than the inhale to send a message to your nervous system for relaxation and recovery. Continue to breathe deep and slow. Allow your mind to stay focused on the sensations of your breath in the present moment. Notice the cool air as it enters your nostrils. Feel the sensation of your lungs expand as you inhale. Allow your belly to push out as your lungs expand to their full capacity. Slowly begin to exhale. Notice the warmth of the air as it exits your nostrils. Feel the sensation of your belly coming back in towards your spine and your lungs empty of air. Continue to breathe slowly and deeply. Thoughts or emotions may come up. This is expected and is not a problem. Notice the thought or feeling and then let it go like a cloud floating by in the broad blue sky. Kindly bring your attention back to your breath. Breathe in deeply. Breathe out slowly. Inhaling, Bring the cool air into your body, Allowing your lungs and belly to expand. Feel the expansion of your body. Exhale. Slowly allow the air to release from your body. Notice how your belly and lungs relax. Feel the physical sensations of your body emptying of air. If your mind wanders, Simply notice what is happening. You might say, Thinking, When you notice your mind thinking about something other than your breath. Then, Simply return your attention to the breath. Breathe slowly and deeply. Allow yourself to fully relax in the present moment. Just be. Breathing in. Breathing out. Sitting. Relaxing. Breathing. Being. You may notice different emotions or feelings arise. This is normal and part of the experience of being a human. Simply notice that feeling. Name it. Anxiety or sadness. Irritation. Calm or joy. Then let that go as well, Like a cloud floating away across the sky. Bring your attention back to your breath. Be in the present moment. Breathe in deeply. Breathe out slowly. Notice the quality of your mind and body as you sit and as you breathe. Simply sit and breathe and notice. Inhale and exhale. Focus your mind on your breath. Slowly begin to bring your attention back to your physical surroundings. If your eyes have been closed, Allow them to slowly open. Notice your body in the space around you. Take one last deep breath and notice the impact of this mindfulness of breathing exercise on your physical, Mental, And emotional state. Know that you can bring yourself back to this state of presence and calm at any moment throughout your day. Simply bringing your awareness to your breath, Breathe deeply and slowly, And allow yourself to savor the present moment.