Using Breath Awareness To Calm The Mind - 20 Minute Daily Insight

A 20-minute calming meditation using breath awareness to calm the mind and bring a greater sense of ease. By coming closer to the experiencing of breathing with kindness and compassion the mind is able to settle.

Transcript

Hello and welcome to The Daily Insight.

My name is Vidya Mala and today we're going to be focusing on how being aware of breathing in the body is a brilliant way to calm a busy mind.

Put very simply,

The way we're wired up as human beings,

We can't be in the body,

Aware of sensations of breathing or any other sensations in the body,

At exactly the same time as we're lost in an overactive mind.

So coming back to breathing in the body is a very,

Very effective way of stilling the mind,

Of calming the mind.

It's a little bit like an anchor.

Can you imagine that your mind is like a boat bobbing about on the surface of an ocean?

And breathing in the body is like an anchor deep in the ocean that's holding the boat still.

So to begin with,

Choosing your posture.

You can do this meditation sitting,

Lying,

Standing,

It's up to you.

The main thing is to be as comfortable as possible and yet alert.

So choosing your position quickly and beginning to settle.

Seeing if you can allow your whole body to rest down onto the surface it's lying on or sitting on or standing on.

Giving the whole weight of your body up to this mysterious force of gravity.

Gravity is always pulling us downwards and very often we fight it,

We resist it.

What's it like to settle down into it?

Feeling into all the points of contact between your body and the floor,

The chair,

The bed.

And let's take some deeper breaths.

Breathing into the whole body.

And breathing out,

Allowing the out-breath to flow all the way out.

As we breathe out allowing our weight to settle down a little bit more.

Do this a few times in your own way.

Big breath in,

Big breath out.

Making sure you allow the out-breath to flow all the way out without inhibition.

If we let the out-breath go all the way out the in-breath will take care of itself.

And very often when we're stressed,

Our minds are very busy,

There's a very subtle kind of breath holding that goes on.

We don't let go of the out-breath fully.

So seeing what it's like to do that in this meditation.

Letting the face be soft,

Particularly the eyes and the jaw.

So the breath,

The wind of the breath can flow freely through the back of the throat.

Letting the jaw hang loosely,

Lightly.

And now let's guide our awareness down inside the body.

Dropping down inside the body and coming to rest in the whole chest area and the whole abdominal area.

Tuning into the movements and sensations of breathing.

There's an expansion phase on the in-breath and a subsiding phase on the out-breath.

If it's helpful you could put your hands on your belly and feel the movements.

It's up to you.

Let's see if you can allow your breathing to find its own natural rhythm.

Let's see if you can allow your breathing to find its own natural rhythm.

Every time your awareness bounces back into thinking,

It might even feel like your awareness is shooting up into your head.

Every time you notice this,

Then without any kind of judgment or thinking that you're doing it wrong,

Just noticing that.

And then guiding your awareness back deep in the body,

Down into the anchor,

Over and over again.

Remember you can't be lost in an overactive mind and inside the body at exactly the same moment.

So we're choosing to bring body awareness to the fore through the breathing,

Again and again.

Let's see if you can allow your breathing to find its own natural rhythm.

Let's see if you can allow your breathing to find its own natural rhythm.

Let's see if you can allow your breathing to find its own natural rhythm.

Let's see if you can allow your breathing to find its own natural rhythm.

Now allowing our awareness to move through the body to come to rest in the back of the body.

Often we think of breathing only happening in the front of the body,

In the chest perhaps.

But in fact the whole body is involved with breathing.

The ribs are as much in the back of the body as the front,

The lungs are as much in the back as the front.

And there are movements right down into the lower back as we breathe.

So let's rest right inside the whole back of the body and see what we can feel on the in-breath and on the out-breath.

Allowing breathing to fully inhabit the whole back of the body.

If you've got any pain or discomfort,

Allowing it to be soothed by breathing.

Allowing the whole back of the body to be rocked and massaged by all the movements of breathing.

Back breathing is also naturally calming.

It stimulates the parasympathetic nervous system which is to do with calm and ease.

Just allowing calm to arise as we rest inside breathing inside the whole back of the body.

Thank you.

Thank you.

And now let's be aware of the whole torso.

The volume of the torso as we breathe.

The front,

The sides,

The back,

The inside and the surface.

Sense of the whole torso expanding a little bit in all directions on the in-breath.

Subsiding a little bit in all directions on the out-breath.

Allowing the breathing to find its rhythm and then to rest to settle inside that rhythm.

Moment by moment.

Thank you.

Thank you.

Thank you.

Thank you.

And if your mind keeps shooting off into thinking,

That's quite normal.

Letting go of harsh judgements.

But every time we notice that's happened we have a choice.

And we can choose to guide our awareness back inside the body,

Deep inside the body,

Inside breathing.

As a way of calming the mind.

So we're giving our awareness something else to attend to rather than our thoughts.

And this is breathing,

The breathing anchor deep in the body.

Seeing if our awareness can settle inside breathing inside the body.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Thank you.

Beginning to bring this formal period of meditation to a close.

Moving a little bit however we want to.

Stretching perhaps.

Just moving gently and slowly.

Seeing if we can take breathing with us rather than gripping the breath against movement.

Keep the breathing soft inside the soft body.

Keeping the mind soft.

And remember the point I made earlier on that we can't be inside the body,

Inside breathing.

And lost in thinking at exactly the same moment.

We just can't do that.

We're not wired up that way.

So we can use this as a brilliant way of calming the mind.

Every time we notice we're lost in agitation.

Our minds are racing away.

Just notice that and then drop inside the body,

Drop inside breathing.

In particular allow the out-breath to flow all the way out.

Feeling all the movements,

Feeling all the sensations.

And as soon as we do that the mind will calm.

It might bounce back in the next moment so then we call it back inside the body again.

And this is the practice and this is the training.

So when we're ready we can move fully and however we want to.

And gradually re-engaging with the activities of the day.

Reviews

Thank you for this 🙏 I was able to go very deep within via the breath without too much outer mind distractions.

Very clear directions and space in silence to practice. Thank you! 🙏

I love Vidyamala’s meditations. So simple and so beautiful. Thank you 🙏🏽🩷

Clear, unpretentious and practical. A great meditation for maintaining or regaining composure through mindfulness of breath. I wouldn’t go anywhere without it 🙏thank you .

Always so calming. Love your meditations. Thank you. 🙏

Phantastic voice and pace🙏🥁👏

A very nice and good meditation to calm the mind when you are caughtin thinking

Thank you for bringing to awareness the power of inside breathing 💕

Helped to calm my mind and help me disengage from racing thoughts. I wonder though if I’d be able to do this as well if I were suffering a lot of body pain (with the focus being on the body) or could you recommend another one for that (when I have bodily pain and anxiety/racing thoughts).

“Drop into your body, inside your breath” will be my mantra. Recommended to all educators and scholars who spend so much time thinking. 🙏🏼 Thank you!

Well paced guided meditation with plenty of gaps. Thank you ❤️ 🙏

Lovely gentle wise

She leads very focused and relaxing meditations. This is one of my favorites. It calms and refocuses me. Thanks so much for them all.

Perfect pacing and gentle reminders to come back to presence. Thank you!🙏💜

That was wonderful. Thank you!

I enjoyed this meditation. The guided prompts were spread out at a nice pace.

So glad to have found Vidyamala via Triratna's Nature of Mind project!

Excellent!
I listen to various types of meditations daily for myself and also as suggestions for my clients. You’re one of the main teachers for breathwork awareness that I suggest for my clients. I am so grateful you had the tenacity to explore how to manage your painful back and now give back to so many! You’re a blessing ♥️
Thank you!

Thank you!!! ❤️

I loved this. The words she chose really resonated with me.