Breath & Body

This is a gentle practice that begins with a focus on the breathing and expands to include an awareness of the whole body. It allows you to gradually move more into the present moment and more into your own experience.

Transcript

In this meditation practice we'll bring our attention to the breathing and to the whole body.

But first taking some time to get into a comfortable posture.

So if you're sitting on a chair or on a cushion perhaps making your back a little more straight than usual,

A little bit more upright,

But still in a relaxed way,

Not tensing the body.

And again if you're sitting on a chair it's also really helpful to have your feet flat on the floor.

And when you're ready beginning to bring your attention,

Your awareness to your breathing.

And one place to bring the attention to is the stomach.

Just beginning to notice the movement at the stomach as you breathe in and as you breathe out.

And in this practice there's no need to try too hard.

We're used to striving during the day.

So it's nice to be able to just ease into the practice,

Bringing a sense of curiosity.

Not really needing things to be one way or the other.

Just accepting the experience however it is.

And just experiencing the breathing now however the breathing is.

There's no need to change the breathing.

It's just really connecting with the in-breath and the out-breath.

Just noticing the movement as you breathe in and as you breathe out.

If you feel it would help you can even place a hand on your stomach to help you really identify the movement.

To help you really connect to the gentle movement.

The rise of the stomach as you breathe in and the fall of the stomach as you breathe out.

Just gradually letting your attention rest on the breathing.

And there's nothing else to do during this practice.

It's just about being here.

Continuing with the breathing in this moment.

And if you notice the mind wandering off,

Just accepting that that's what the mind tends to do.

Perhaps noticing where it goes,

What the pattern is.

Whether you're moving into planning or thinking back about your day.

Or wherever your mind goes.

Just observing that.

And then gently but firmly inviting the mind back to the breathing.

Re-returning back to this in-breath and this out-breath.

And if the mind is restless then that's how it is.

Just accepting that it might take a while for the attention to settle on the breathing.

Some days the mind settles easily.

Some days it takes quite a while.

And we can't really rush it or force it.

It's just about gently bringing the attention back.

Back to the movement as you breathe in and the movement as you breathe out.

Back to your own breathing.

We're breathing all the time but we just don't tend to notice it.

It's always available though and it can be a really useful anchor to help us during our meditation practice or to help us at any time during the day.

This ability to just return to the breathing.

It can be a really useful grounding technique for us.

Helping us to feel that little bit more steady especially when things are difficult.

So just continuing to spend a few more moments with your own breathing.

And then when you're ready beginning to expand the awareness so that you start to include sensations from the whole body.

Just checking in with how your body is right now.

And perhaps bringing some attention to the different parts of the body.

Maybe bringing your attention to your feet and noticing any sensations that are in the feet.

You might notice if the feet are warm or cold.

Or you might be able to notice a sense of touch with your socks or your shoes or with the ground.

Or that sense of contact or pressure with the ground.

Sometimes it's possible to notice pulsing or tingling in the feet.

Although sometimes it's not possible.

So you're not trying to create any special experience.

You're just trying to see what's here right now.

So just noticing any sensations in the feet.

And then bringing your awareness to the lower legs.

To the calves and the shins and noticing any sensations here.

And then the knees and the upper legs.

Being aware of any sensations you can notice in this area.

And continuing up the body to the area of the hips and the pelvis.

And the whole trunk of the body.

Your back and front and just noticing sensations in this area.

Checking in with your arms.

Seeing if it's possible to notice sensations in the arms and in the hands.

Maybe the contact that your hands have with the air or maybe sensations of warmth or coolness here.

And then bringing your attention to your shoulders and just checking in with the shoulders seeing how this region feels.

And if you notice any tension in this area just seeing if it's possible to invite the shoulders to relax just that little bit.

Then being aware of the neck and the head and noticing any sensations here.

How does your face feel right now?

Can you notice any sensations in your face?

Perhaps can you allow the face to relax just a little bit?

And then just being here and being aware of your whole body.

Finding the awareness to include the whole body from your feet on the floor to the top of your head.

Noticing any sensations throughout your whole body.

And checking where is the attention right now?

Perhaps it's on the whole body.

Perhaps it's wandering off.

And if so just accepting that that's again what the mind tends to do.

And noticing where it goes.

Observing that and gently inviting the mind,

The attention back to the body.

Just back to this awareness of the whole body sitting here.

And we tend to rush throughout the day and we tend to focus on achieving loads of tasks on getting things done.

But right now there's nothing to do.

It's just to be here,

Just experiencing your whole body.

Just moving from doing mode into being mode.

Just being with your present experience however it is.

And as you sit here becoming aware again of the breathing.

So having an awareness of the whole body and of the breathing.

Just following the breathing.

Using your own in-breath and out-breath as you sit here.

Being aware of where you are and that you're doing this practice.

That you're just sitting with an awareness of the body and an awareness of the breathing.

And then in your own time coming out of the practice and bringing this mindfulness,

This awareness into the next parts of your day.

Reviews

Very helpful to bring me into present, thank you!

Short and simple instructions

Easy to listen to, great guidance.

This works for me!! Thanks! ❤️

Clear, simple meditation to become more aware. Thank you!

So good! Thank you!!

Easy to follow. Great for beginners.

I 💗 this one. Definitely will use this one again.

Very nice and calm meditation🙏

A very nice and relaxing meditation

Really enjoyed this meditation and the breathing techniques thank you 🙏

Beautiful practice. Thank you

Perfect! Just enough guidance to be aware and be in the present moment. Lovely and soothing voice. My new favorite meditation. Namaste 🙏

Very nice meditation Thank you,