Day 12: 11-Minute Mindfulness Of Breath

This Mindfulness Meditation Challenge is designed to help you build a meditation habit and incorporate mindfulness into your daily routine. You can access this whole challenge through the playlist at the bottom of my profile on Insight Timer.

In a world that moves too fast, this practice invites you to pause, to come home to the breath that’s been here all along. As you gently anchor your awareness in the rhythm of inhaling and exhaling, you begin to remember: This breath is enough.

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Image Credit: By Leolo212 via Pixabay

Transcript

Hello wonderful being. Thank you for choosing me to be your guide today. Begin by coming into a comfortable position. You can either sit, Stand or lie down. Whatever your body needs right now. As you settle into this posture, Make sure that your spine is tall. Your shoulders are relaxed. Your head is in alignment with the spine. And your hands are either resting in your lap, On your knees or by the sides of your body. And now, If you feel safe, Close your eyes. And now, Before we even begin the practice, Take a moment to reflect. Why are you here right now? What do you hope to receive from this practice? It could be a sense of calm, More focus or simply a break from the noise. Once your intention becomes clear to you, Hold it gently in your heart like planting a seed. And let it be there. And now, Bring your awareness to your breath. Taking a deep breath in through your nose and out through your mouth. In through your nose. Out through your mouth. Letting your breath come to its natural rhythm without controlling it in any manner. There is nothing to change here. This moment and this breath is perfect just as it is. So allow yourself to notice the in-breath and the out-breath. Continue to notice your inhale and exhale. And as you continue to breathe and be aware of your breath in this manner, Notice where do you feel the breath most clearly. Is it at the nostrils or perhaps in the rise and fall of your chest or perhaps in the expansion and contraction of your belly? Pick one spot where you feel your breath most clearly and rest your attention there. Now, Take a deep breath in through your nose and out through your mouth. Now, Take a deep breath in through your nose and out through your mouth. So give that distraction a label and gently come back to the breath without any judgment. Follow your breath in and out. And now, As we reach the end of this practice, One last time, Take one full breath with all your attention on it. Now, Take a deep breath in through your nose and out through your mouth. Wiggle your toes and your fingers. And finally, Whenever you are ready, Gently open your eyes, Noticing your environment. Welcome back. Thank you for listening and I will see you soon. Bye-bye. Take care.