Breathing Exercise

This is a lovely breathing exercise that is designed to be a time just for yourself so you can be open with a sense of interest during this practice. You may use this track to increase self-awareness and presence in the current moment.

Transcript

Mindfulness of breathing.

Taking your seat.

Sit comfortably upright and relaxed in your meditation posture.

Bring your attention to the contact of your feet and maybe legs to the mat or the floor.

Being aware of the sensations that are caused by this contact.

Then shifting the focus to your legs.

Then being aware of the contact of the buttocks to the chair or cushion.

Maybe there's a sense of heaviness or pressure or warmth or any other sensations you might find.

Then being aware of your back.

The lower back,

The spine rising up,

The ribs in the back supporting you.

Being aware of the whole of your back.

Then paying attention to the belly as it gently moves with your breath.

Then focusing on the chest and the rib cage.

Aware of the movement of the chest as you breathe in and out.

Now being aware of your shoulders.

Letting them drop a little.

Just making sure you're not holding them.

Now being aware of both your arms and your hands.

Your hands in contact with your legs or in contact with each other.

Noticing sensations like warmth or coolness or tingling.

Then bringing your attention to your face.

Gently focusing on the forehead.

On the area around your eyes.

Aware of your temples.

The cheek.

The joints of the jaws.

Then being aware of your lips and mouth.

Now being aware of the whole of your face as it is maybe softening a bit.

Then focusing on the whole of your head and neck.

Reviews

Just what I needed this morning, simple, quiet and effective, thank you x

Simple et efficace.

Dankeschön, very calming.

Nicely paced, with lots of silence for focussing on breathing.