The Mindful Minute - Day 19 Of 30: Breath Awareness

The Mindful Minute: A 30-day series of short practices, focusing on a breathing technique or mindfulness concept. Each day will discuss a different idea or theme. Perfect for those new to mindfulness/meditation or for those looking for a quick practice.

Transcript

Hello and welcome to day 19 of the mindful minute.

This is Laura and today's practice is one of breath awareness.

In this practice,

We will pay attention to how the body naturally breathes and notice any sensations associated with the breath.

Now,

This can be a bit of a challenging practice because it requires that we let go.

It requires that we don't allow our brain to take control of the breath,

But rather that we simply notice and notice any sensations or qualities or feelings.

So go ahead and find a comfortable seat and begin to soften.

For this practice,

You'll choose a focal point for your awareness and this will function as your anchor.

This could be the air as it enters and exits your nostrils.

This could be the movement as your chest expands or your belly rises.

No matter where you'd like to focus your attention,

That is where you will bring yourself back and that will be your anchor.

Begin by noticing one inhale and one exhale at a time.

Notice what sensations you feel.

Simply one breath in and one breath out.

If you find yourself taking control,

Pause for a second,

Take a big deep inhale and exhale and start over.

Try not to get frustrated.

Bring your attention back to your anchor.

Practice for a few minutes to begin and eventually work your way up to 10 minutes.

One inhale in,

One exhale out.

Noticing the sensations,

Noticing your natural breath.

Stay here as long as you like and be well.

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