Noting Breath (In & Out)

This is a beautiful present moment meditation that connects you to your breath. As you breathe in noting in, as you breathe in noting out. It is a great way to come back to the present moment and work on your mindfulness and focus! If you enjoyed this, there is also a 5 minute version available.

Transcript

Hello,

Kiri here,

And we are doing a 10 minute mindfulness meditation that connects us to our breath.

So when you are ready,

Let's come into a comfortable position,

Either seated or laying down,

And let's connect to our breath.

Feeling the air as you breathe in,

And feeling the air as you breathe out.

Taking the time to lengthen that exhale,

Coming back into natural breathing.

And when you inhale,

Mentally say to yourself,

In,

And on the exhale,

Say out.

Keep repeating,

Noting your breath,

Saying in,

And out.

If your mind starts to wander,

That's okay.

Just notice,

And bring your attention back to when you breathe in,

Saying in,

Breathe out,

Saying out.

Breathe naturally,

And simply notice where in the body you feel the breath.

Maybe you feel the movement in your chest,

Or the rise and fall of your diaphragm,

Or how it flows in and out of your nose,

Or the touch of the breath around your nostrils and upper lip as you breathe in and out.

Continue noticing where in the body you feel the breath as you continue to label in and out.

There is no need to control the breath.

With relaxed awareness,

Discover what the breath is really like for you,

As a changing experience of sensations.

Continue to connect to your breath,

Saying in and out,

Noticing where your attention is.

If you find that your mind is drifting off into thought,

That is completely normal.

Just notice and come back to your breath,

Saying in and out.

Let your breath reconnect you to your presence.

So if your mind wanders,

Just notice,

Re-relax,

And without judgment,

Reconnect to your breath,

Breathing in and out.

For the last few moments,

Release the noting of in and out,

And come back into normal breathing,

And let your mind go wherever you wish.

Feel free to stay here as long as you wish,

And whenever you are ready,

Slowly start to come back to the space around you.