Short Mindfulness Of Breath

This seven-minute Mindfulness of Breath meditation offers a quick reset meditation for any time, or sets you up for a longer silent meditation on your own. The guidance helps relax and ground you, and guides you to resting in the rhythm of the breath, before ending in silence so you may continue for as long as you like.

Transcript

Coming into your comfortable meditation posture. Letting your spine be straight, Whether you're seated or lying down. Let the spine be in alignment with the hips and the head balanced loosely over the spine. Take three full deep breaths, Inhaling. As deeply as you're able to comfortably feeling your body move and stretch to receive the air. Exhale completely and let the exhale be a release of tension, A letting go. As your breath returns to its natural rhythm, Let your attention come into the body. Softening and releasing anywhere that you're able to relax, Simply with the invitation or the suggestion to let go. Where do you hold tension? Bring a caring awareness there, Releasing. Softening in the belly and the buttocks. The base of the skull, The base of the throat. Sense the supports that are holding you as you surrender to gravity. There's nowhere to go, Nothing to do. Nothing to fix. Give yourself permission to be here in this moment. Resting, Relaxing the body. And training your attention by bringing it to rest lightly on the rhythm of the breath. Thoughts might arise and distract your attention, And that's perfectly normal. If you notice that you've been distracted by the thinking mind. You can acknowledge it, Name it thinking, And then let the breath reclaim your attention. You don't have to reach for the breath. You can just drop down into awareness of the felt sense of the breath flowing in and flowing out. Allowing an easy presence in this moment. Not resisting anything, Not clinging to anything. Softening the body anytime you notice that you've tensed up. Releasing distracting thoughts anytime you notice they've arisen. And simply let your attention rest in the rhythm of the breath. Experience the in-breath and the out-breath. And that brief pause between the two. Anytime you realize that you're no longer aware of the breath, That you've jumped onto a train of thought and gone far away, That is a moment of mindfulness. This is the practice, Noticing, Letting go of distraction, And then returning to the anchor of the breath and letting your attention rest there. Noticing distraction, Letting go, Coming home to the breath. And feel free to practice this as long as you like.