10-Min Sit Mindfulness Of Breath (Track 4) | Mindful Rehab

A 10-minute sitting mindfulness of breath practice involves settling into a comfortable upright position gently bringing your attention to the natural flow of your breathing. As best you can focusing on the physical sensations of breathing, noticing when the mind wanders and kindly guide your attention back to the breath. This practice is a great start to training our focus and attention and regulating the nervous system while doing so.

Transcript

Getting ready now for a short breathing meditation.

So get yourself into a comfortable sitting position,

Either in a chair or on a meditation stool,

Or perhaps seated on the floor,

Making sure your hips are above your knees,

Perhaps putting cushions underneath you.

And making sure you're adopting an upright posture that resembles alertness,

But still has a sense of ease.

So when you're ready,

Allowing your eyes to close over if that feels comfortable for you,

Otherwise just gaze unfocused on the floor in front of you,

Reminding yourself that there's nowhere else you need to be but right here,

Perhaps putting the busy day into the background and tuning into this moment.

And so tuning into the physical sensations of sitting now,

Noticing the sensations of pressure and touch,

Of perhaps the floor underneath you,

Or the chair underneath you.

And then narrowing your attention to your breath,

To the physical sensations of breathing.

Breathing in and breathing out.

Not trying to change the breath in any way,

But just allowing the body to breathe as it knows how.

Following every moment of the in-breath and every moment of the out-breath,

Perhaps the rise and fall of the abdomen,

Or the expansion and release of the chest,

Or maybe the air through your nostrils.

Following the breath however feels right for you.

Perhaps noticing the pause between each breath.

You may have noticed your mind wandering off to other things.

That's completely okay.

It's completely normal.

It's not a mistake.

Just take the moment to notice where the mind wandered off to and then gently guide your attention back to the breath.

Back to the physical sensations of breathing.

Using the breath to anchor yourself into this moment.

Following the full duration of the in-breath and the full duration of the out-breath.

And as we approach the end of this practice,

Just bringing some movement back into your fingers and toes.

And just allowing your eyes to open when you're ready.