8-Minute Practice

In this simple practice for all levels, Insight Timer teacher and Recovery with Yoga author Brian Hyman guides listeners to focus on the simplicity and power of their breathing. At the beginning of this recording, suggestions are given to find a comfortable posture and to close their eyes; then there is a generous silent space for meditators to cultivate their practice in the middle of the meditation; and a few words of encouragement are offered to close the practice. Beautiful background music accompanies Brian's instructions throughout the track.

Transcript

Let's find a comfortable position,

Take a few moments,

Relax into your posture and close your eyes.

Let's take an inhale together,

And exhale,

Release the breath.

Again,

Inhale,

And exhale,

Release the breath.

Last time,

Inhale,

And exhale,

Let it go.

Continue to breathe with awareness,

Perhaps notice the rhythm of your breath,

The sound of your breath.

Notice how the breath fills the belly and chest,

And notice how focusing on your breath trains the mind.

Breath is life-affirming,

It's positive,

It sustains us.

When we focus on something that is life-affirming,

Positive,

And sustaining,

We are training the mind to focus on things that are beneficial and wholesome.

Keep focusing on breath,

Your breath.

Continue to focus on your breathing,

The simplicity of breathing,

The natural process of breathing.

Notice how this can quiet the mind.

Begin to bring awareness back to the present moment.

Let's breathe together,

Inhale,

And exhale,

Let it go.

Again,

Inhale,

And exhale,

Release the breath.

Last time,

Inhale,

And exhale,

Let the breath go.

If your eyes are still closed,

Gently blink your eyes open,

And remember,

Anytime the mind is racing or we have a hard time concentrating,

Take a few breaths,

Focus on your breath.

This will occupy the mind,

This will train the mind,

This will slow down our thinking and affect our way of speaking,

And change how we act in the world.

Have a beautiful day.

Reviews

Simple and effective with a nice balance of silence and guidance