Breath Awareness

This is a short breath awareness meditation designed for beginners. It will help cultivate a daily meditation practice, explore the relationship to breath and the present moment and provide health benefits that can be achieved with relaxation and meditation.

Transcript

Beginning today by settling in to a comfortable seated position.

You can be sitting on the floor in a cross-legged position with a cushion beneath you or on a chair with a straight back,

Making sure that your spine is long and tall.

Feeling a sense of uplift through the upper half of the body and a sense of grounding down through the base of the body.

Just taking this moment to settle in to the space.

Consciously leaving your day at the door and turning your attention now towards your breath.

Just becoming aware of the breath and how it enters into the body.

Noticing how the air moves through the nostrils on the inhalation and how the air flows back out through the nostrils on the exhalation.

For the next few breaths just noticing perhaps that the air is cooler on the inhalation and a little warmer on the exhalation.

You might like to silently repeat to yourself on the inhalation in and on the exhalation out.

In and out.

And following your awareness with the breath down into the abdomen now and the front of the body and noticing how the body moves on the inhalation and the exhalation.

You might notice a gentle rising and falling and again repeating silently to yourself rising on the inhalation and falling on the exhalation.

For the next few breaths just choosing one of those two spots to follow the breath.

Either the nostrils or the abdomen.

Bringing your full awareness.

Watching the breath.

No need to change it just watching it exactly as it is.

If your mind begins to wander which it most often does just gently noticing that you're thinking and then bringing yourself back.

Bringing yourself back to the breath the rise and the fall or the in and the out.

Allowing your breath to anchor you into this moment away from distraction.

And when you're ready you can gently float your eyes open.

Reviews

Wonderful.

This was a great help as I'm learning to practice mindfulness. Thank you!

Kate is a truly remarkable human.. she is making my transition into daily mindfulness and meditation so much easier with her soft and peaceful tone and ease of listening. Thank you 🧘‍♀️

Great for a beginner