3 Mindful Breathe (Beginner)

Mindful breathing is paying attention to the sensation of the breath coming in and out of the body. This means noticing the breath, how and where you feel it in the body without trying to change it. Mindful breathing is a deep breathing exercise. Deep breathing uses big breaths and controls the length.

This practise helps one to be better aware of their own breathing. It is suitable for beginners who are curious about mindfulness practises.

Transcript

Today, Let's try on three mindful breaths. Let's begin by taking a moment to settle down. Be it on sitting in your meditation cushion or your chair. You can stand up, Sit down or lie down. It is important to have a sense of ease and relaxation than focusing too much on your posture. You should be feeling comfortable enough to bring a sense of awareness and alertness to your physical body. First breaths. Can you feel the weight of your body on the ground or your chair? The points which your body contact with the earth or the cushion or whatever is underneath you. Noticing any sounds around your ears. Noticing any smell. Bring your awareness to the sensations of the breathing through your nose or your mouth. As you breathe, See if you can relax your belly and chest. See if you can loosen any tension inviting a sense of ease in your belly and your chest as you let go of any tension. Dropping your shoulders, Softening your hands and the muscles of your face. Feel a sense of ease as you breathe, Noticing the physical sensations around your body. What does it feel like to be breathing at this moment the sensations of each intake and exhale? Second breath. Let's do again by beginning to take a slow gentle inhale resting your attention on the sensations of air passing through your nostrils, Filling your chest and adornment. Notice the interior ends and shifts back through a gentle exhale. Notice the sensations in the body as the air passes back out. Rest for the moment and begin again. Third breath. Long slow inhale directing your attention to the sensations of the air as you breathe in and the long slow exhale, Noticing the sensations as the air passes out. Noticing the air move in and out. How did that feel like for you? If you had to describe the sensations of breathing in those moments to somebody, How would you describe it? Do you feel the difference in temperature in the air while you're doing it? What was it like? Did you notice how long was each intake and exhale? Was there a sense of ease or was there a sense of trying to do it right? What was that experience like for you? If this practice provides a sense of ease for you, I invite you to try this daily so that it can bring you a sense of awareness, Confidence and also kindness for ourselves and others.