Mindfulness Of Breath: 5 Minutes

Mindfulness of Breath is the core practice in both Buddhist and secular meditation traditions. In this simple practice, Dan guides you through a short meditation, which is perfect for beginners or anyone looking for a little calm, stillness, and focus in their busy day.

Transcript

Welcome to this mindfulness of breath meditation which will take around 5 minutes.

Sit comfortably either on a cushion or a chair.

If you're sitting on a chair it's best to sit away from the back of it so your spine is self-supporting with your feet flat on the floor.

Let your posture be upright but relaxed with your head,

Neck and back in alignment,

Allowing your posture to embody a sense of wakefulness and dignity.

Close your eyes if that feels comfortable to you or lower your gaze.

Now bring your awareness to the physical sensations of your body in contact with the cushion or chair and where your feet make contact with the floor.

Become aware of the fact that you are sitting in this chair,

In this room,

At this particular moment in your life.

And now shift your awareness to the breath,

Focusing on the point where the breath sensations are most vivid for you.

That may be in the abdomen as your stomach rises and falls,

Or the chest which rises on the in-breath and falls on the out-breath,

Or the tip of your nostrils where the breath enters and leaves the body,

Slightly cooler on the in-breath and warmer on the out-breath.

You're not trying to change the breath in any way,

Just noticing the fact that your body is breathing,

As it has been for every moment of your life.

Nothing to do,

Nowhere to be,

Just taking time to rest and nourish yourself.

And as we try to focus on the breath,

We may quickly realise that it's not so easy.

You may find your mind wandering away from the breath to thinking,

Planning,

Worrying,

Restlessness or boredom.

This is perfectly normal and not a problem at all.

The moment that you notice your mind has wandered is the magic moment.

You have woken up and are mindful again.

Then just gently escort your attention back to the breath.

One time,

Ten times,

A hundred times in each practice it's always the same.

Notice that your mind has wandered and gently returned to the breath.

Now use the stretches of silence to continue your practice until you hear the bell.

Reviews

Quiet. Simple. Portable anywhere under any circumstances. I was interrupted by a necessary call, and was able to return to this without struggle. Felt my body relax immediately

Perfect afternoon reset - I really value lightly guided meditations with some silence periods, thank you 🙏

Very calming thank you!

Lovely. Thank you and Blessings 🌻🕊