Breath Awareness - The Basics

The precursor to a meditative mind is a focused mind. Commonly, the natural rhythm of breath, your constant companion, is used as a tool to develop the skill of concentration or focus. In this meditation, take different vantage points from which to observe the breath. Like practicing the scales of a piano, breath awareness helps to build a strong foundation for more complex concentration practices. It may not be exciting, but it's an essential.

Transcript

Come to a comfortable seat for this meditation where you will be aware of your breath to help improve focus and concentration.

Sit comfortably with your spine tall.

Close or lower your eyes.

Bring in a full inhalation into the lungs.

Exhale let go of the past.

Inhale.

Exhale let go of the future.

Exhale fully.

Exhale relax into the now.

Move your awareness to your body.

Notice your breath as it moves in and out of your body.

You don't need to change it or fix it.

Just be aware.

See if you can notice the temperature difference around your nostrils.

Cool dry air going in.

Warm moist air going out.

Now move your attention to where you feel your breath moving your body.

Maybe you notice it around the ribs expanding the ribs out and in.

Or perhaps you feel it at the belly rising and falling.

Watch your breath where you notice it the most predominantly.

When your mind wanders,

Simply bring it back to the movement of breath in the body.

If it helps for you to mentally note rising,

Falling,

Or in.

In out with each breath.

Use that to help you to focus.

Stay present with your breath.

Now move your attention to where you feel your breath moving your body.

You as You become more and more aware of your breath you train your mind to stay in the present moment Very good Bring your awareness back to your body Breathe in fully Exhale completely When you're ready blink your eyes to open You

Reviews

I love the cue at the beginning to exhale out the past and exhale out the future - this was effective for me to try to be in the present moment.