5 Minute Breath Practice With Silence

This is a 5-minute breath awareness exercise. We start by finding a comfortable position and then move the attention to breathing. The focus is on finding an anchor in the breath to maintain focus on the present moment. After the initial period of guiding, the meditation is silent until the ending bell.

Transcript

5 minute breathing meditation.

So settling in and finding a comfortable position.

If you're in a chair,

Perhaps rocking back and forth or side to side,

Just noticing the posture and finding a position that is comfortable and intentional for our practice today.

If you're on the floor,

Perhaps stretching just a moment and imagining your spine elongating and now directing your attention to your breathing.

Reaching in breath and noticing the out breath.

Watching the body breathe as you inhale and exhale.

Maybe noticing the belly or the chest rising or feeling the air in your nose or throat as you breathe and finding an anchor that will help you focus your attention on your breathing for the duration of this meditation.

Breathing in,

Breathing out and holding the attention on your breathing.

You may notice that your mind begins to wander and if it does,

That's perfectly fine.

Really notice where the attention has drifted to and gently return your attention back to your anchor,

Your breath.

Noticing the body rising and falling,

Hearing the sound of your breath or whatever anchor is useful to you.

And we'll do the rest of this meditation in silence.

The great days are over for you.

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