Short Breath Awareness Meditation (With Music)

In this breath awareness meditation, you’ll be guided to focus your attention on a single point in your body where you can most clearly feel your breath. Whether it's the rise and fall of your chest or the sensation at your nostrils, this practice helps deepen your connection to the present moment. As you gently anchor your awareness to the rhythm of your breath, you’ll cultivate a sense of calm, relaxation, and mental clarity. This simple yet profound practice is perfect for reducing stress and fostering mindfulness.

Transcript

In this short breath awareness meditation,

Begin by finding a comfortable seat and start to close down the eyes.

Gently draw your awareness to your breath,

Noticing your breath in this moment,

How it feels as it flows through your body.

Is there an ease of flow?

Are there obstacles causing the breath to feel perhaps more jagged or rough?

Simply noticing the breath here in this moment,

And then begin to notice where you feel the breath the strongest within your body,

Where that sensation is strong enough to allow your mind to attach to it.

This might be at the nostrils,

As the breath passes through the nose,

Perhaps it's all the way down into the low belly,

Feeling the expansion and contraction with each breath,

Or maybe it's within the ribs or chest or throat.

Find where you feel the breath the strongest in your body,

And begin to settle your mind,

Your awareness,

Onto this sensation.

Allow the feeling of your breath to anchor your mind here in this moment,

And if you find that your mind begins to wander off to thought,

Simply notice when this has happened,

And bring your awareness back to the sensation of breath,

As it flows into and out of your body.

Notice how your breath may have shifted from when you began your practice,

And perhaps the shift in breath may have also caused a shift within.

Start to find a few deeper breaths,

And begin to blink your eyes open as you re-enter the world around you.