Following Your Breath

This is a guided breath meditation with Leigh Bridges. In this audio, we begin with relaxing the body and then focusing awareness on the breath. This meditation can be done anywhere and requires only a short amount of time. Breath awareness is a great way for beginning meditators to start and is a go-to technique for experienced practitioners as well.

Transcript

Hi,

I'm Leigh Bridges.

Thank you for joining me in this guided meditation.

As we begin this meditation,

I ask you to find a comfortable position.

You can be on the floor or in a chair,

But choose a position that allows you to be awake and alert and where you can sit comfortably with a straight spine.

You can place your hands on your knees or thighs or resting together in your lap,

Whatever feels good to you.

If you're able,

Close your mouth and breathe in and out through your nose.

It's easier to concentrate on your breath this way.

Close your eyes and bring your full attention to your breath.

Just relax your body and breathe normally.

Relax your shoulders,

Relax your hands,

Relax your jaw,

And if you find your attention has wandered away,

Just bring it back to your breathing gently and without judgment.

Notice how your breath feels as it moves in and out of your body.

Notice how it feels cooler as it enters your nose and feels warmer as you exhale.

You're doing great.

If you find at some point that your awareness has wandered away from your breath,

That's okay.

Just calmly bring your awareness back to your breath.

Notice how your chest and stomach expand and contract with each breath.

Try to feel the air as it travels down your windpipe and into your lungs.

Very good.

Now I'll invite you to begin slowly and easily coming back into the room.

Keeping your eyes closed,

Notice the sounds around you.

Start to feel present in your body.

Feel the floor beneath you.

Feel your clothes against your body.

Take as much time as you need and when you feel ready,

You can slowly open your eyes.