3-Minute Mindfulness Of Breath

This guided meditation is simple breathing practice designed to help you build greater self awareness and sense of ease. It can help improve focus and cultivate a sense of calm. It has been written and recorded by Emma Gray, a clinical psychologist and mindfulness/meditation teacher.

Transcript

Bringing awareness to the breath.

Noticing the air as it moves in and out through the nostrils.

You might notice it's slightly cooler on the in breath.

And slightly warmer on the out breath.

You might also bring attention to the gentle rise and fall of your belly.

As your body breathes.

Just gently following the rise and fall of the breath.

Allowing the body to find its own natural rhythm.

Moment by moment.

Breath by breath.

Following the in and out.

As your body breathes.

Noticing that after every out breath.

The body will naturally take the next in breath all by itself.

So there's nothing for you to do in this moment.

But just notice the body breathing.

And continuing to follow the breath.

For as long as feels right for you.

Opening your eyes when you feel ready to do so.