Breath Focus

In this practice we delve into a restorative practice involving concentration on the breath. This practice is ideal for beginners and great for everyone else, as when meditating you can always fall back to the breath as a foundational tool.

Transcript

Find a comfortable seat.

Sit in a way that allows you to be both relaxed and attentive.

Maybe stretch yourself a bit and then close your eyes.

Take the time to feel your body.

Are there still tensions that you can let go of by adjusting your posture?

Feel your feet,

Legs,

Seat,

Hips,

Back,

Belly,

Chest,

Shoulders,

Arms,

And hands.

Feel your neck,

Throat,

Head,

And face.

Relax.

Now,

Bring your attention to the breath.

You don't need to interfere in any way.

Just let the breathing happen as it does.

Very consciously,

Feel every inhale and exhale.

Discover as many details as possible.

As you inhale,

Feel your body.

As you inhale,

Feel how the air flows in through the nose and throat,

Towards the chest.

Experience the soft movements of chest and belly.

Notice how good it feels to receive fresh air.

It's a bit like being thirsty and drinking a glass of water.

Only more subtle than that.

Observe each transition from one to the next.

Observe each transition from inhale to exhale.

Notice if there is a short pause there.

Observe each transition from one to the next.

Observe each transition from one to the next.

As you exhale,

Feel the warm air flowing out through your nose.

Feel the relaxation of your belly and chest and perhaps the shoulders as well.

Observe each transition from one to the next.

Also observe the short pause between each exhale and inhale.

Observe each transition from one to the next.

Whenever you are distracted,

Briefly take note.

And immediately bring the sensations of the breath back to the foreground of your attention.

Over and over.

Observe each transition from one to the next.

Where is your attention right now?

Do you need to return to the breath?

Do you need to return to the breath?

Notice your body.

Does it still feel comfortable and attentive?

Or do you need to adjust your posture?

Keep noticing each inhale and exhale very precisely until the gong sounds.

Observe each transition from one to the next.

Do you need to return to the breath?

Do you need to return to the breath?

Do you need to return to the breath?

Reviews

A great start to the day - thank you!

Wonderful

Great little practise

Simple and straightforward

perfect... perhaps my favourite one on insight timer so fast. no gimmicks, no unnecessary talk, no frills or pretence. pure practice. 🙏 so so grateful for this 🙏

Brilliant, not too much verbal but litt3reminders on the way. Thank you.

This is what a guided meditation truly is- it’s a simple direction, not a talk that is being delivered while one is trying to meditate and rest the mind

I am grateful for this meditation. I am grateful for your guidance. Namaste

This meditation was extremely helpful. I've always had some difficultly observing my breath without trying to control it, which as you know, is counter-intuitive and counter-productive. Thank you David, for your simple yet effective guidance in awarenes and mindfulness of the breath. Breath is life. Let it breathe you. 🙏🏻💕

Excellent meditation to start a wonderful day. Thank you very much

Really gentle but deep sense of calm also. Thank you

Beautiful breathing practice. Just the right amount of instruction and plenty of time to focus on the breath. Thank you. 🙏🙏🙏

I enjoyed this minimalist format guided meditation. It is nice to have the spaces of silence to be allowed to sink into that yummy headspace. Thank you 💗