Mindfulness Of Breath Meditation

This is a short mindfulness-of-breath meditation intended to help you focus on your in-breath and out-breath, release tension and tightness in the body, and relax. Paying attention to your breath can help anchor you in the present moment and give you a place to return to when your mind wanders. It is part of the first of four foundations of mindfulness that the Buddha taught; mindfulness of breathing, awareness of the breath in the body, perceptions of our body, etc. May you find this track relaxing and calming, and one that you can come back to again and again. This is perfect for those who are newer to meditation and a good reminder for more advanced meditators to start again with a beginner's mind.

Transcript

Begin by establishing a comfortable posture where you are both relaxed and alert. Notice if there is any obvious tightness or tension in the body that you can easily release. Breathing into that space to see if some of the tension or tightness can release even just a little bit more. Now, Bringing your attention to the fact that your whole body is breathing. Notice that it is always breathing quite naturally. Begin noticing where it's easiest to feel the breath. It might be a coolness you feel in your nostrils on the in-breath. Or the warmth on your upper lip with the out-breath. Or maybe it's a sense of swirling and tingling in the back of your throat. It might be the rise and fall of your chest or belly. Or it might be the sensations of the whole body breathing. Wherever you find the breath easiest to feel or most pleasant. Rest in your kind attention there. If the breath is subtle or hard to feel. You can place a hand on your belly or your chest. And just feel the rise and fall in the palm of your hand. It's a beautiful way to stay in touch with your breath. Now, Let yourself feel the next three in and out breaths. And as you feel each breath, Let the mind calm and the body relax. Now feel three more. And continuing with this relaxed and calming attention on the breath. Each time the attention wanders and you notice that it's wandered. Gently bringing it back. It's kind of like training a puppy. No judgment. Simply a kind return, Sit and stay. This breath, Just now. And this breath. Just now. If it's helpful, You can notice the beginning and middle and ending of the in-breath or the rise. And the beginning and middle and end of the out-breath, Or the fall. Notice the space between the breaths and just rest yourself. Relaxing with every breath, Just a little bit more. As you feel each breath. Let the mind calm and the body relax. Fully here. Awake, And at ease. In a moment, You will hear the bell. Signaling you to gently open your eyes and come back to your surroundings with peace and calm.