Hi,
My name is Beth Burgess and I'm just going to guide you through a short mindfulness exercise which is mindfulness of breathing.
So start by getting yourself comfortable.
Most people like to sit for this exercise but you can do it lying down.
And just close your eyes when you're ready.
Now just take a deep breath in and out.
And again take a deep breath in.
And while you're doing this I just want you to bring your full awareness to the present moment.
And as you're breathing out just bring your attention to your breath.
Imagine that nothing else exists except your breath.
And bring your full focus on it.
So as you inhale just notice the sensations that you can feel with your breath.
Maybe you can feel cold air or warm air entering your nostrils or your mouth.
And maybe it tickles a little.
Maybe you can feel the breath hitting the back of your throat or your sinuses.
And maybe you can feel it going down inside your body.
And maybe you can feel the air going down inside your body.
And maybe you can feel it going down inside your body.
Making your chest or your stomach rise and fall.
So just focus on the sounds,
The sensations and the energy of your breath.
As if your breath is the only thing in existence.
And if your mind does drift off don't worry that's what the human mind does.
So just bring it back gently.
Bring your attention back to your breathing.
And if you've got a lot on in life maybe your mind will drift more often away from your breath.
And that's okay.
Just bring it back over and over again to the sounds,
The sensations and the energy of your breath.
And the rising and falling of your chest and your belly if you're breathing particularly deeply.
Just feel the sensations.
Maybe you can notice whether your breathing has slowed down or maybe it's speeded up.
No need to judge it.
Just notice.
You can focus on your breath for as long as you feel necessary.
Just the sounds,
Sensations,
The gentle tickling of the breath.
And when you feel ready you can just slowly open your eyes and come back to the room.
