5 Minute Samatha Mindfulness Of Breathing Concentration

This is a brief 5-minute mindfulness of breathing samatha meditation. "Samatha" meditation is a Buddhist-inspired practice that helps improve your ability to focus and concentrate your mind by using a single point of focus. This particular meditation will guide you to focus on your breath. It is well-suited to beginners, and to those who would like quick, gentle guidance in their practice. This meditation contains multiple gentle nudges to refocus you, and is particularly helpful for those who need extra help staying focused.

I have also uploaded longer Samatha meditations. Check out my Insight Timer to find them. Make sure to follow me on Insight Timer, and check out my other meditations and full-length courses. Thank you!

Transcript

Hello this is Emma from Holistic Health with Emma.

Today I will lead you through a shamatha meditation where we will practice focusing on the breath.

Let's begin.

Gently close your eyes and take a moment to find a comfortable posture where you're either sitting up or lying down.

If you are choosing to sit up find a position where you are supported and you can sit up nice and tall feeling both strong and relaxed.

Feeling yourself supported by the surface underneath your body and as you feel the support of the surface underneath you bring your awareness to your breath.

Bring your awareness to a part of your body where you can feel your breath moving following your breath in and out of your lungs from this place.

Noticing your breath as you breathe in and noticing your breath as you breathe out.

Keep breathing in and breathing out.

If you notice yourself getting distracted be gentle with yourself.

It is the nature of the mind to wander sometimes.

So if you notice this happening just bring your awareness back to your breath staying with the breath.

If your mind wanders just notice that.

Be kind to yourself and bring your awareness back to your breath breathing in and breathing out.

Now I'm going to be quiet for a while and allow you to meditate on your breath on your own.

We have now reached the end of our meditation so see if you can expand your awareness from your breath to include your body as a whole.

Noticing the surface underneath your body once again and hearing the sounds around you.

Maybe stretching or moving your body a little as you prepare to come back into the room and eventually opening your eyes taking in the room around you and taking this mindful state with you as you go back into your day.

This meditation is now complete.