Simple Mindfulness Meditation

A short and simple meditation, which is perfect for beginners or those with little time, such as quick refresh of the mind on a coffee break. This mindfulness practice uses the breath as an anchor point for awareness.

Transcript

So just coming to a comfortable seat.

As you inhale,

Just lengthening up through the spine.

And as you exhale,

Just rooting the sit bones down into the seat.

Finding relaxation through the body.

Allow the breath to come to a natural rhythm.

Breathing in and out through the nose.

As you inhale,

You may want to visualize drawing in clear space.

And as you exhale,

Just breathing away any mental clutter.

Just bringing all of your attention to the breath.

All of your sensory awareness to the breath as it moves in and out through the nose.

Just adopting a childlike curiosity.

As if you've never paid attention to the breath moving in and out of your body ever before.

Just experiencing what it feels like to have the breath move through the inner walls of the nostrils.

Connecting with the rise and the fall of the chest.

And just exploring the depth and the length of the breath.

Just noting,

Does the breath feel hard or soft?

Is it rapid or smooth?

Is the breath deep or is it shallow?

Does the breath feel spacious or constricted?

If the mind wanders onto anything else,

That's perfectly normal,

But just bring it back.

Bring it back to this focus point,

This anchor of the breath moving in and out of the body.

And just explore all of the sensations.

Maybe it's the change of temperature from the inhale to the exhale,

Or the sense of movement.

What does it sound like?

Now just completely relaxing your awareness now.

Just start to take the breath a little deeper into the body.

As if drawing new energy into the body.

Fall in and let go.

And let go.

And let go.

Full inhalations.

Long exhalations.

Drawing the breath into every limb and every digit.

And when you feel ready,

Slowly opening the eyes.

And bringing yourself back into the room.

Thank you.

Reviews

Just what I needed for an overactive mind just before bed. Thank you!! 🙏🏼

This was an outstanding session today. I'm ready for work now.

Very "clean": authentic relatable and apt, without a lot of "extra".

Very resonant and refreshing.
So grateful... Blessings

Really brilliant breath exploration and mindfulness exercise. Love it

Wonderfully relaxing, mindfulness.Thank you

This is a wonderful breath meditation. I always feel more calm and peaceful after listening to it. It’s very well paced and Kali’s voice is very relaxing. I recommend this one for all levels of meditators. Thanks so much Kali.

Wonderful. Loved to explore the breath with that childlike curiosity. Definitely going in my favourites. Thank you Kali! Namaste. 🌟🌟🌟🌟🌟

This was a good meditation.

Great instruction ion focussing on your breath.

A new favorite, thank you. Namaste ✨

Looking forward to doing this one again at a later time

Peaceful, thank you!

Short and calming 😊❤

Calming and relaxing :)

Lovely, thank you

Great, short breath meditation!!

Lovely, a great way to begin the day. Thank you 🕉

Great, simple, quick way to clear the mind. Nicely done

Simple, lovely voice, no music.

Very nice, thank you!