10-Minute Mindfulness Of Breath Practice

This meditation is a five-minute mindfulness of breath practice. We will start by settling into our posture, grounding ourselves in the body. Then, we will bring awareness into the sensations of breathing, rest our attention on the breath as an anchor, and guide our awareness back to the breath whenever the mind wanders away.

The key to this practice is not to try to stop thoughts or stop the mind from wandering away because that will inevitably happen, but to recognize that the mind will always wander away at one moment or another, and that is part of mindfulness practice, and to approach this with a matter-of-fact attitude. So, there is nothing wrong when the mind wanders away. We recognize these moments without any judgment, with a sense of nothing wrong, and bring our mind back to rest our attention on the sensations of breathing as an anchor no matter how many times this happens.

Transcript

This is a 10-minute mindfulness of breath practice. So taking a moment to find a dignified and upright posture with both feet flat on the floor allowing the eyes to gently close or soften your gaze whatever feels right for you right now and taking a moment to check in with the body noticing sensations of contact between the feet and the floor the floor, The body and the chair and now as best as you can tuning awareness into sensations of breathing happening right now in the body noticing where you can sense, Feel the breath the most in the body maybe at the nostrils or the belly not needing to control the breath change the breath or breathe in any particular way allowing the body to just breathe itself observing the sensations of breathing and resting attention on the breath as an anchor either at the nostrils or the abdomen and as it rises on the in-breath falls on the out-breath just this breath just this moment and allowing ourselves to get close to the sensations of breathing attention rested on the breath as an anchor to this moment this breath here at this moment and if at any time you notice the mind has wandered away acknowledging this as a matter of fact it's normal for the mind to wander away part of the practice of mindfulness noticing where it's gone maybe worries daydreams planning and gently bringing your awareness back to the sensations of breathing as an anchor just this breath just this moment again if you notice the mind has wandered away acknowledging this as a matter of fact normal part of the practice mindfulness noticing where the mind wandered to and gently bringing your awareness back to the sensations of breathing as an anchor just this breath just this moment again if you notice the mind has wandered away acknowledging this as a matter of fact as a matter of fact it's normal for the mind to wander away part of the practice of mindfulness noticing where it's gone maybe worries daydreams planning and gently bringing your awareness back to the sensations of breathing as an anchor just this breath just this moment again if you notice the mind has wandered away acknowledging this as a matter of fact it's normal for the mind to wander away part of the practice of mindfulness noticing where it's gone maybe worries daydreams planning and gently bringing your awareness back back to the sensations of breathing as an anchor just this breath just this moment and noticing how the breath is always here as an anchor to return to at any moment right now just this breath just this moment this breath this moment just this breath just this moment just this moment allowing ourselves the space to be just as we are right here in this moment and then gently in your own way and in your own time on the sound of the bell gently ending the practice