Just Breathe: Four-Minute Breath Awareness

All you have to do is breathe. This short meditation will invite you to find the power and peace in your breath by taking these next few minutes to practice bringing awareness to your natural breath. A regular practice of breath awareness has so many benefits, from reducing stress to improving concentration and quality of sleep.

Transcript

There is an anonymous quote that says,

When you own your breath,

Nobody can steal your peace.

This short meditation will invite you to find the power and peace in your breath by taking these next few minutes to practice bringing awareness to your natural breath.

A regular practice of breath awareness has so many benefits from reducing stress to improving concentration and quality of sleep.

So find a comfortable position and close your eyes or find a soft gaze.

All you have to do is breathe.

Take a few intentional,

Deep breaths here.

Feel the air as it enters your nostrils,

Fills your chest and abdomen,

And flows out again.

And then let your breathing settle into a natural rhythm without forcing or controlling it.

Feel your breath as it happens without trying to change it or improve it.

You're breathing anyway.

All you have to do is feel it.

Let your attention rest on the feeling of your natural breath,

One breath at a time.

You don't need to make your breath deeper or longer or different from the way it is right now.

Simply be aware of it,

One breath at a time.

Know that distractions will arise,

Thoughts,

Images,

Emotions,

Plans.

You don't need to scold or judge yourself when you realize you've been distracted.

In fact,

You might even welcome that awareness as an opportunity to try something new,

To respond differently.

Continue to breathe here for a few more moments,

Noticing when your mind wanders and just inviting it back each time.

As you start to bring your awareness back,

Know that you can let go and begin again with every breath.

Remember that you have the power to find the stillness,

Presence,

And peace anytime.