Mindfulness Of Breathing

A simple grounding meditation developing awareness of the flow of the breath in the body. Absorbing yourself in focused attention on the breath helps relieve the symptoms of stress and ruminative thinking. This practice is part of the MBSR and MBCT courses taught at Breathing Space London.

Transcript

So just start by letting your weight settle down through your legs,

Down through your sit bones.

Let your shoulders relax.

And your upper body alert.

Chest broad.

And just softening your belly.

And softening the chest.

And bring your awareness down into your belly.

And just feeling the breath in the belly.

And just noticing the breath.

You don't need to change the breath or breathe in any special way.

Just feeling how the breath moves in,

Turns around and goes back out again.

And how the belly rises and falls with the breath.

And when you start thinking about something,

Just include the breath,

Include your body.

Feel the belly.

And now bring your awareness up to the chest.

How does the breath move the chest?

As you breathe in,

Can you feel the rib cage lift and expand?

And as you breathe out,

Can you let your shoulders relax a little?

And when your mind wanders,

You just come back to the breath.

The gentle rise and fall of your chest on the breath.

And then bring your awareness to the place where the breath first enters the body.

The sensations there,

It could be the tip of the nose,

The nostrils,

The lips,

Perhaps a soft brushing at the back of your throat.

Let your awareness rest on that point where you feel the first touch of the breath.

And then bring your awareness up to the chest.

And now you can start to broaden your awareness out,

Moving through the chest,

The belly,

The whole of the body.

Have a sense that you can breathe through every pore in your body.

Feel the sense of lifting,

Opening,

Expansion as you breathe in.

And a releasing and a letting go as you breathe out.

The whole body being breathed.

And then coming back to the belly.

Feeling the breath in the belly.

And beginning to let go of the practice.

Reviews

A lovely sweet grounding practice, thank you 🙂

Great to have a guided meditation that doesn't focus on counting the breath 🌟 Thank you.

That was so great, thankyou

This was a beautiful and simple meditation, very nicely done 💕

Straightforward but powerful. Sometimes less is more.

Peaceful and well-guided meditation. Just what I needed. Thank you.

I enjoyed switching from different points of focus. Great meditation 👍

Very nice breathing practice. The right amount of guidance with plenty of silence in between. It was very powerful to clear my mind. Namaste 🙏

Very good short reminder to pay attention to the breath and be in the moment, especially if you're feeling a little scattered. I recommend it. Thanks to Breathing Space. 🙏

Thank you💐 Very relaxing❤️

It was relaxing! I loved it!
Looking forward to doing it daily.

Lovely meditation. I am also enjoying a 4 week online mindfulness course with London Breathing Space, I would highly recommend!

Thank you it was wonderful 🥰

So relaxing and visual, I for once didn’t get distracted at all throughout!

Thank you for sharing this 🙏🤗

Wonderful! Great timing and silence space and your voice is lovely! Thanks for creating this!

Lovely meditation with plenty of quiet moments

Perfect. Thank you!

great basic exercises

Lovely little meditation. Simple and quiet. Will bookmark. Thank you.