Mindfulness Meditation, Reps With The Breath

This is a Mindfulness Meditation practice, intended to help cultivate feeling more grounded, focused, and clear.

Within this practice, we are adding some structure and a method to more intentionally bring our focus to the breath as the anchor, and using 'reps' to help with that.

This practice is for all types of meditators, and I hope you find it helpful.

Transcript

Hello and welcome, My name is Kevin Parker, I'm a mindfulness meditation instructor and leadership and executive coach in organizations. Our practice today will be mindfulness meditation using the breath as the anchor and also doing reps with the breath. This practice today will be more of a targeted practice where we're very intentional and clear about bringing our awareness to the breath, Using reps, Repetition to reinforce, To strengthen our muscle of focus, Awareness, Attention, While also noticing still sounds that may be surfacing in the space that we're in, Thoughts that may be emerging, Emotions that may be present. Let's drop in. I think it's also always helpful to remember that part of the practice may involve the mind being distracted, The mind wandering off from where we're intending, Noticing sounds in the room, Sensations in the body, And at the same time bringing our awareness, Our attention, Our focus back to where we're intending. In this case, It'll be a mix of the body and the breath. See if you can begin to relax into the here and now. As you relax into the moment, I invite you to begin to just notice sounds in the space that you're in, Noticing also the soundscape that's playing in the background. See if you can also begin to feel the sensation of your body. Perhaps using your feet could be helpful, Starting to notice the sensation of your feet to the floor, Even pressing your toes to the floor and feeling the sensations within your toes. Feeling the support of the floor, Then bringing your feet flat to the floor again and noticing the sensation within your feet. From your feet, I invite you to begin to bring your awareness to your lower back. Start to feel the sensation of your lower back to the chair or the floor or whatever it is that you are sitting or lying down on. And then coming a little further up the body, Begin to notice the feeling and sensation of your breath as you breathe in the belly area. We're going to do 15 reps of really trying to feel the sensation of the breath in the belly area. You can count to yourself as you feel the belly expanding and then contracting with each breath. And from the belly, I'm going to ask you to begin to bring your awareness to the feeling sensation of your chest as you breathe, Noticing how the chest rises and then falls with each breath. Be with that feeling sensation of the chest rising and falling for 15 reps. Stay with the breath. Feel the breath in the chest area. From the chest, See if you can begin to start to notice now the feeling sensation of your breath in the nasal area, And as you notice the breath coming in and then leaving the nasal area, See if you can do 15 reps of really trying to stay with the feeling sensation of the breath as you breathe, As you feel the breath in the nasal area. Great work today within your practice. It's my intention, My hope that you feel a sense of groundedness, Calmness, Focus, And empowerment.