Trauma-Sensitive Mindfulness Of Breath

This short, trauma-sensitive guided meditation leads the listener to focus and relaxation through mindfulness of breathing. By allowing variation and flexibility within the practice, this meditation is intended for those with a greater need for trauma sensitivity in their meditation practice.

Transcript

Welcome, Take a comfortable seat. Sit upright, Eyes open or a soft gaze low towards the earth. Seal your lips and breathe in and out through your nose. Choose a gentle, Easy, Steady breath. Take your time with each in breath and spend at least as much time with each out breath. Find a breath that reflects all the qualities of calm, Patience, Spaciousness, And ease that we'd like to see in our minds. So the intention for this meditation is noticing the breath. So we commit right here, Right now, To holding the mind's attention on breath. And we hold not with tightness, Not with grasping, But with spaciousness. So it's as if some of our awareness is on the breath, Some of our awareness on whether or not we're still watching the breath. And the remaining awareness that we have towards our efforts, Towards our efforts, Relaxing, Staying open. We stay with this easy, Gentle breath, Noticing the breath in whatever ways it chooses to speak to us. The sound of our breath moving in and out through the nose. Perhaps there's temperature to the breath. Cool breath in, A warm breath out. Open to noticing a smell or a taste to the breath. We're noticing the felt sensation of the breath. How does the breath feel as it moves in and out through our nose? How does the breath move and feel in our body? Notice the movement of inhale expansion, Exhale letting go. Notice the lift of the chest with the breath in. The release of the shoulders, Belly, Thighs with the breath out. A sense of upward lifting lightness with the breath in. Sense of grounding, Rooting to the earth with the breath out. Continue to allow the breath to draw your attention inward in whatever way it does. Breath is the most intriguing thing you've ever seen. Curious about breath, Its movement, Its energy. Whatever arises, Keep returning to intention to noticing a breath. Again and again, Allow breath to draw you in. All the while you're breathing in and out. Continue to follow the breath for as long as you'd like. Thank you for joining us. Thank you for joining me. Have a good day.