Simple And Subtle Breath Meditation

This is a short and sweet meditation using your breath as a primary tool for presence, focus and clarity. Perfect for relieving stress, unwinding after a long day, or to energise your mind.

Transcript

Simple and subtle breath meditation.

Begin in a comfortable seated position.

You can sit on the floor or on a chair.

Breathe in and out through your nose,

Noticing your inhalations and your exhalations.

Take a couple deep,

More physical breaths here as you settle into your body.

And then you'll purposely make your breath loud and deep so that it's easier to pay attention to.

You can even constrict the muscles in the back of your throat so your breath has a slight sighing sound.

The purpose of this is so that it's easier to notice your breath.

You want to make this easy for yourself.

So you can practice that for a few rounds.

Let's do it together.

After you feel like you've started to really get a hang of watching your breath,

You can really see it and feel it,

You can let go of that soft sighing sound and just start to breathe normally.

Breathe as you normally would throughout your day,

But keep noticing your inhalations and your exhalations.

Also,

Start to pay attention to the time and the space in between your breaths.

So there's that pause when you're not inhaling,

And there's that pause when you're not exhaling.

There's space in between your breathing.

Observe that space.

As you practice and you get more and more comfortable watching your breath,

Make your breath as subtle as possible.

So the softer,

The quieter the breath,

The better.

If you were to place your hand underneath your nose,

You could barely feel your breath coming in and out of your nostrils.

Breathe as subtly as possible,

Noticing the four parts of your breath,

Your inhalations,

A slight pause,

Your exhalations,

A slight pause,

And then keep watching.

Whenever this becomes challenging or you even forget what you're doing that's perfectly natural,

Just start to notice your breath again by making your breath a little louder and a little deeper.

And once you feel like you have control of your breath again,

You can really see it and feel it,

Then you can practice making it more and more subtle.

And just keep repeating this cycle until your timer goes off.

Reviews

Enjoyed very much.

Effective and easy!

Short and concise and useful. Thank you.

Nice introduction and guidance on following the breath and finding quiet in the pause between breaths. Presents a subtle and effective way to be mindful and in the moment, in a simple and approachable way.
Very nicely done. Thank you.