Mindful Breathing - 3 Minutes

Take a moment to breathe mindfully into the belly to center and calm. No prior meditation experience is required. Start with a gentle noticing of the breath as we begin our journey into mindful awareness and meditation.

Transcript

The first technique is mindful breathing.

So we're going to take a full breath in together through the nose down deep into the belly Pull exhale out the mouth One more like that taking the breath in through the nose down deep into the belly out through the mouth And we're gonna do a third like this.

You can place your hands on the belly and Trying to breathe into the hands here Pushing the hands out as you take the breath in And as you exhale the hands and the belly fall in concave inward And letting that go And then just taking this space in this moment to just notice your breath as it is traveling in and out of the body and perhaps you notice a temperature or a sensation of the breath at the Nostrils or at the mouth as it enters in And as you exhale,

Can you feel the breath traveling through up through the body out through the mouth?

Out through the nose Wherever you're noticing the breath and in any way that you are noticing it Just being with it here as it travels in and out at a regular Unefforted pace here Just noticing the regular rhythm of the breath Through the body And knowing that at any given point in time,

You can come back to the intentional deep belly breathing as we did at the beginning breathing into the belly placing hands there if you like and Exhaling out through the mouth taking those rounds Expanding and extending the exhale even a little bit more as you go We'll do one more like that together here taking the breath into the belly Expanding here and then exhaling let it all go through the mouth Expanding and extending that exhale And letting it go Using that breath at any time to help ground you and to bring you back