Meditation Practice: Breath And Body Awareness

In this gentle guided meditation, Insight Timer teacher Brian Hyman guides listeners to bring awareness to their breath and body. He focuses on leading practitioners home to the present moment where they can find peace and relaxation. There is a generous silent space within the middle of the meditation where listeners can be alone with their thoughts and sensations. Ethereal instrumental music plays lightly in the background of the track.

Transcript

Welcome, Let's find a comfortable position, Find a physical posture that is comfortable for you and once you settle in, Close your eyes. These first few moments as we settle in together, Begin to relax the body. We can relax the muscles across the forehead, The muscles around the eyes, We can soften the jaw and the throat, Relax the shoulders, Relax the chest, Allow the belly to soften, Relax the arms, The hands, The legs and your feet. Now bring attention to your breath. Notice the quality of the breath. Are you breathing deeply? Are you breathing through your nose or your mouth or both? Notice the rhythm of the breath, The power of the breath. Continue to watch the breath with your awareness. Observe the rhythm of the breath without trying to do anything special or trying to manipulate the breath. Simply watch with your awareness. Notice the breath and notice as you breathe with awareness the state of the body. Is it steady, Stable, Balanced? Are you experiencing pain somewhere or discomfort? Is there lightness or ease or freedom within the body? For the next few moments continue to breathe with awareness and continue to become more aware of the breath in relation to the body and continue to use your awareness to relax the body in the present moment, Bringing our awareness back to the present moment. Let's inhale together and exhale, Release the breath. Bring awareness to your posture. Feel the seat beneath you or behind you. Feel the position of your body. Bring awareness to the hands, The arms, Your feet, Your legs. Again inhale together and exhale. Allow the breath to leave the body. One last time, Inhale together, Present moment. Exhale with awareness, Let the breath go. Gently blink your eyes open and take the awareness that you found today in your meditation with you. Today we found awareness for the breath, Awareness of the body and we became aware of the present moment. Take these things with you today and continue to practice becoming aware of the breath and the body and your surroundings. Continue to deepen your awareness. Thank you for being here today. Have a beautiful day.

Reviews

Thank you. I appreciate your recognition that not everyone can sit straight or cross legged and allow for each to find their physical place. 🙏

I like the style of Brian’s meditations a lot. He gives good guidance and leaves space to meditate. It would be great to have this same meditation in different lengths, the longer ones with little reminders here and there to come back to the present moment.