Coming Back To The Breath

Coming Back to the Breath is a guided breath meditation for returning to the present moment through conscious breathing.
The practice supports calm, presence, and self-awareness, while inviting you to develop a steady relationship with your natural breath. You are gently guided to follow the natural rhythm of your breath and return to it whenever the mind becomes distracted.
This practice is suitable for quiet personal practice, reflection, and moments when you wish to reconnect with the simplicity of the breath.

Transcript

Hello. I am Nadezhda Krumova, Founder of Inner Light Breathe. Welcome to coming back to breathe. A gentle mindfulness practice. To help you settle the mind. Reconnect with your body and find your natural breath as an anchor. This meditation includes gentle periods of silence. Giving you space to practice on your own. Let's begin. Find a comfortable position. Sitting or laying down. Let your body settle wherever it is. If you'd like, Close your eyes. If you prefer them open, Let your gaze soften. Resting gently downward. Not fix it. Take one slightly deeper breathing. And let it out slowly with a soft sign if your body wants one. This meditation is called coming back to the breath. It doesn't ask you to make your breathing special in any way. It doesn't ask your mind to stay still. It asks you only one thing. Every time you notice you've wondered. To come back. Again. And again. That returning is the entire practice. Let your shoulders drop away from your ears now. Soften your jaw. Let your teeth part slightly if they've been clenched. Let your tongue rest easily in your mouth. Notice the weight of your body. Worry touches. The chair. The floor, Or the bed. Let that weight release fully as if the surface beneath you is holding all of it. There is nothing to control right now. Simply be present. Now very gently. Bring your attention to the breath. There's no need to change it. No need to deepen it or slow it down. Simply observe it as it is right now. Notice where you feel the breath most clearly. Maybe at the tip of the nose where air moves in and out. Maybe in the chest rising and failing maybe in the belly expanding on the inhale and setting on the exhale Choose one spot. One anchor point. You will return to throughout this meditation. Feel the next inhale from beginning to end. And the next exhale beginning to end. No need to count. No need to analyze, Just sensation. Continue following your breath One breathe after another. At some point and it will happen This is completely normal. Your mind will wander. A dot will appear. A memory. A plan for the day. A sound outside that pulls your attention when you notice you've drifted away from the breath There is no need to be upset. Just notice. A moment of wakefulness that is a success. Not a failure. Gently. Without judgment, Simply note. Thank you and bring your attention back to the breath. If it helps, You can slightly say a word on each inhale. And the word of each exhale out. Just to answer your attention. Breathing in. Breathing out. If the mind wanders again. And it will Maybe many times. Simply repeat the same movement. Notice. Release, Return to the breathe There is no wrong way to do this. Every return is the meditation itself. Continue on your own for a moment, Following your breath. And returning gently. Each time you notice you've drifted if you notice your mind is especially active today That's welcome too. Your breath doesn't need to be calm for you to be meditating correctly. You might picture your thoughts as clouds. Passing through the sky of your mind. No need to stop them. And no need to chase after them. Just let them pass while your attention stays anchored in the breath. If you notice tension or impatience. Notice that too. Without fighting it. Just a gentle acknowledgement. There's impatience and back to the breathe every distraction you noticed and return from strengthens your capacity to be present. Not only here on the cushion but in your life beyond this practice No. Let your attention widen just a little. Keep feeling the breathe. But also notice the whole body. As it breathes. A gentle expansion and release. A wave of movement that repeats on its own. Without effort from you. Your breath was breathing before this doth arose. It will keep breathing after this meditation ends. You don't have to make it happen. It simply happens. Allow yourself for a moment to simply witness this process. No, It does. No go. Only Presence if the mind wanders Just notice. Gently forgive yourself and return Slowly begin to rhythm your awareness beyond the breath. Notice the weight of your body again. Any sounds in the room or outside. The temperature of the air around you. Remind yourself that this ability to return the one you practice today. Is available to you at any time. Not only on the meditation cushion. But in the middle of a busy day. In a conversation. In a moment of stress. One breath is enough to grow around you again. Take one deeper breathing. And gentle, Slow, Breathe out. When you are ready. Gently wiggle your fingers and toes. If your eyes have been closed. Let them open slowly without rushing. Take a moment before continuing with your day or night. And notice how you feel right now. Thank you for taking this time for yourself.