5-Minute Mindfulness Of Breath

This guided meditation is simple breathing practice designed to ease you into a state of relaxation and peace. It can help improve focus, concentration and attention. It has been written and recorded by Emma Gray, a clinical psychologist, coach, and mindfulness/meditation teacher.

Transcript

Find a comfortable position either sitting or lying down. Gently close your eyes and take a few deep breaths. Noticing the air moving in and out through the nostrils. You might notice the air is slightly cooler on the in-breath. And warmer on the out-breath. You might also notice the gentle rise and fall of your belly as the body breathes. Just spending a few moments following the breath. Not trying to change the breath in any way. But just noticing the gentle rise and fall. Following the out-breath you might notice if there is a slight pause at the end of the out-breath before the body naturally takes the next in-breath. Just allowing yourself to notice that pause at the end of each out-breath. You might also notice that after each 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 allow the body to breathe. Just gently resting in the natural rhythm of the breath. You might notice thoughts arising to distract you. That's okay, That's normal, That's natural. Just acknowledging the thought. And very gently without judgement bringing awareness again back to the breath. Noticing the air at the nostrils or the belly. Just gently following the rise and fall. Moment by moment. Breath by breath. And you can continue in this way for as long as feels right for you. Gently opening your eyes when you're ready.