Welcome to this breath awareness practice.
This exercise will help you connect to your breath,
Bringing awareness to the present moment,
And fostering curiosity about your experience.
As we begin,
Find a comfortable position,
Sitting,
Lying down,
Or whatever feels best for you.
Allow your hands to rest gently on your lap or by your sides.
If it feels okay,
Close your eyes or soften your gaze.
Take a moment to settle in.
Notice the surface beneath you supporting your body.
Allow yourself to release any tension.
Letting your shoulders drop and your jaw relax.
Let's take three deep breaths together.
Inhale deeply through your nose and exhale slowly through your mouth.
Again,
Inhale and exhale.
One more time,
Inhale and exhale.
Now let your breathing return to its natural rhythm in and out through your nose.
Simply observe your breath as it flows in and out of your body.
Where do you feel your breath most?
Perhaps in the rise and fall of your chest,
The expansion of your belly,
Or the sensation of air moving through your nose.
There's no need to change anything about your breath.
Just notice it.
If your mind begins to wander,
Gently bring your attention back to your breath.
Notice the length of your inhales and exhales.
Without judgment,
Simply notice whether they are short and quick,
Or slow and deep,
Or somewhere in the middle.
There's no right or wrong here.
We're practicing awareness of what is without judgment.
Get curious about what else you're experiencing as you breathe.
Notice any areas of tension that may exist within the body.
Notice any areas where you feel open and soft.
What else do you notice?
Do you notice any sounds in your environment?
Do you notice the temperature of the room that you're in?
Perhaps take a moment to explore what the breath and air passing in and out through your nose feels like.
Remember,
There's no right or wrong,
Just awareness and curiosity.
As you breathe,
Imagine your breath creating space within you.
With each inhale,
Invite curiosity and openness.
With each exhale,
Let go of any tension or judgment.
If by this point you've noticed that your attention has wandered away,
That's okay.
That's totally normal.
Just notice that it happened,
And gently bring the awareness and attention back to your breath.
And remember that you can do that as many times as you need to.
There's no need to get frustrated or judgmental with yourself because your mind wanders or your brain thinks thoughts.
That's all totally normal.
And if you're new to meditation,
It may feel difficult to sit still and quiet for long periods of time.
You may not be used to doing this.
So this is an opportunity to simply notice that maybe this feels hard,
Or maybe you feel like you're ready to be done.
If any of those experiences arise for you,
Simply notice them,
Acknowledge that they're happening,
And reconnect with your breath,
Your inhale and your exhale.
If any emotions arise for you as you focus on your breath,
Welcome them,
Acknowledge them.
Even if you can't name them,
Notice where you feel them in your body.
Approach them with curiosity,
As if you were observing something for the very first time.
It's not a bad thing to feel.
It's okay for you to experience emotions,
Even if they don't make sense in the moment.
If you notice that you feel tempted to judge or criticize,
I invite you to shift back into that sense of curiosity and awareness.
Continue to follow your breath for a few more moments,
Inhaling and exhaling,
Staying present and open.
Now take a moment to deepen your breath,
Gently bringing your awareness back to your surroundings.
Wiggle your fingers and toes.
And when you're ready,
There's no rush.
Slowly begin to open your eyes.
Notice how you feel.
And remember,
This breath is always here for you,
As an anchor in the present moment.
Thank you so much for practicing mindfulness with me today.
I encourage you to take this sense of awareness and curiosity with you throughout the rest of your day.
Namaste.
