Calm Your Mind With 3-Pointed Breathing: 5-Min Daily Insight

This brief meditation was commissioned by Insight Timer as part of a "Daily Insight" program that they ran. It shows how we can quickly and easily bring the mind to calmness through attending to three different sensations of the breathing simultaneously.

Transcript

Hi,

I'm Bodhipaksha and I'd like to welcome you to the Daily Insight.

In today's meditation I'm going to introduce you to a very simple technique that can help you to calm your mind quite quickly and easily.

So,

We're going to be paying attention to our breathing,

But we're going to be doing so in a way that may be new to you.

So,

First of all,

I invite you just to let the eyes be soft,

With the eyes either closed or open.

Letting the muscles around the eyes relax and letting your focus be soft so that you're open to your entire visual field.

And with this soft focus externally,

We can often find that we have a similarly open,

Soft,

Receptive field of awareness internally.

So just let that awareness connect now with the sensations of the breathing in the belly.

Noticing the way the belly rises and falls,

And perhaps the way that the skin on the belly moves against your clothing.

Just letting the eyes be soft and just enjoying the sensuality of this experience.

Now,

With the eyes still soft,

I invite you to notice a second sensation of the breathing,

A separate sensation.

So I suggest the movements in the upper back,

The way the upper back broadens,

Expands on the in-breath,

And then shrinks back down and relaxes on the out-breath.

So noticing with soft eyes these two sensations at the same time,

And now adding a third sensation,

The movements of air up and down the nostrils.

And now just enjoying the dance that these three sensations create with each other until you hear the bell.

Reviews

Love all of your meditations! This is really great training for people who either 1) get bored with the prompt “notice your breath or 2) need help tracking awareness of more than one thing (e.g. someone else’s feelings/needs and my feelings/needs)

A simple and very effective technique. Thank you so much!