Breathing Meditation

Join Allison for 5 minutes to focus on your breath. The breath will be used as an anchor, so when the mind wanders, comes back to the breath. Sit back, relax, and notice how you can create your own inner peace.

Transcript

My name is Allison and I'm a meditation teacher here on Insight Timer.

Welcome.

Come to a comfortable seated position or lie down.

We're getting ready for a breathing meditation.

So the goal here will be to stay with the breath for the duration of the meditation.

So right now close the eyes if that feels good or I invite you to keep them open if that's a better fit.

Take a purposeful breath in through the nose and an audible exhale out through the mouth.

Two more times.

Breathe in through the nose,

Out through the mouth.

One more and now let the breath be natural.

So just naturally breathing in and out through the nose.

And where do you feel the breath in the body?

Come back to the breath.

Where do you feel it in your body?

Perhaps the belly?

Perhaps you feel the breath in the chest?

Get curious about where you feel the breath.

Stay with those sensations.

Bring the attention to the nose.

Notice the quality of the breath and how it feels as you breathe in through the nostrils and as you breathe out through the nostrils.

Perhaps on the in-breath you feel the coolness of the air and on the out-breath you notice the warmth coming out through the nostrils.

Stay with that sensation.

Direct the attention back to the breath and again not manipulating this breath.

You are a witness to the breath.

Witnessing the breath in,

Witnessing the breath out.

Notice how still the body is.

The body is still but there's still that sense of flow with the breath.

Be with the sensation of stillness and the movement from the breath.

The meditation is coming to a close.

Feel free to stay here as long as you need and when you're ready flutter the eyes open,

Take a purposeful breath and carry on with this beautiful day.

Thank you for meditating with me.