Observing Your Breath

Witness your breath as you practice being present 'in this moment'. Join me in this guided meditation for observing your breath.

In observing your breath, you simultaneously practice focusing your mind, and experience greater awareness of what you feel in your body (as you direct your breath into the areas of your chest and belly). Whatever you notice, rather than seeing these as distractions, include them in your awareness without judging them.

This is a wonderful meditation to experience the basic elements of breathing awareness.

Transcript

Welcome.

This is Dorothy Ratusni.

In meditation practice,

We observe the impulse to act on whatever thoughts come into our mind.

Instead of jumping up and doing whatever the mind decides is next,

We can firmly but gently bring our attention back to our breath,

To the movement in our chest and our belly,

And to the breathing that's occurring naturally each time our mind wanders.

We can continue to watch our breath moment by moment to practice the idea of being present in this moment.

Join me now for this simple,

Directive meditation in observing your breath as you find a comfortable posture.

Allow your eyes to close.

You may do this meditation seated,

Lying,

Or standing.

All that's required is your awareness.

Begin with the next inhalation.

Experience it as your lungs fill with oxygen,

As your chest expands.

You may wish to place a hand on your upper chest just to feel the movement there.

And with every exhalation,

Witness the release of breath,

Leaving your body out through your nose and your mouth.

You may wish to place one hand on your belly,

Feeling the movement as you breathe.

As we place one hand on our chest and the other on our belly,

We have greater awareness of what we feel in our body.

This helps us to focus our mind and to feel whatever we are aware of.

As you continue to breathe,

Experience breath together with whatever you notice in the area of your chest and your belly.

Whenever you notice tension,

Discomfort,

A thought,

A sensation,

A mood state,

Or anything at all,

Rather than seeing these as distractions,

Include them in your awareness and simply accept without judging them as undesirable or without trying to make them go away.

Instead,

Stay with your breath,

With what you are aware of inside your body as you breathe,

Focusing on the chest and the belly or simply on the inhalation,

Coming into your nose,

Leaving out through your nose or mouth.

And allow any bodily sensations,

Thoughts,

Feelings,

From potential teachers in learning about yourself.

Perhaps stay a little longer here with me,

Simply observing your breath.

So well done.

Thank you.

Namaste.

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