Conscious Breathing

In this guided meditation practice, we will begin by breathing in and out through the nose, expanding the chest and belly on the in-breath and letting them relax on the outbreath. At the end of each inhale and exhale, count 1. Continue this practice until the count of 12. Become aware of the sensation of the breath and the physical effect it has on the different parts of the body.

Use the movement of your breath as an anchor to the present moment and when your mind starts to wander off into thought, gently notice where it has wandered to and bring it back to your breath, with kindness to yourself.

Transcript

Conscious breathing meditation practice.

This five minute practice can be used anywhere at any time.

It's a very effective way of bringing calm to our minds and our bodies,

And can be particularly useful in the morning when you first wake up or last thing at night to still the body and quieten the mind.

So to begin,

Find a comfortable position,

Either seated on a chair,

On a cushion on the floor,

Or simply lying down.

It's important for the spine to be straight,

But not strained.

So spend a moment finding a position that's comfortable for you.

To start the practice,

Just simply breathe in and out through the nose,

Using your natural breath,

Just as it is.

Noticing your chest and belly expanding on the in-breath,

And falling away on the out-breath.

And then,

Notice where you feel the breath most.

This may be in the nostrils,

The rib cage,

Or the belly.

And now,

At the end of each exhale,

Count one to yourself,

And continue this counting at the end of the exhales until you reach 12.

Use the movement of your breath as an anchor to the present moment.

And when your mind starts to wander off into thinking,

Planning,

Or worrying,

Gently notice where it's wandered to and bring it back to your breath with kindness to yourself.

After reaching the count of 12,

Let go of the counting and simply follow the breath,

Using it as your anchor for the next few moments until you hear the sound of the bell.

Beef at the Shide.

Reviews

It works. Very calming, confidence inducing voice.

Good to recenter and ground you when feeling frenetic or panicked

Short time best right upon awakening for day to calm your mind before beginning a busy day.

Congrats on your first guided meditation on this wonderful platform. Loved it! Hope to hear a lot more from you. You’re great!