This is a 10 minute guided meditation practice from Buddhism Guide called Breathing Awareness.
Sit comfortably on the floor or on an unarmed chair with your back straight but not too rigid.
Gently close your eyes and do the following breathing awareness exercise.
I want you to breathe in deeply to the count of five.
Hold the breath for the count of four and then breathe all the air out to the count of five.
Let's begin.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Hold.
Breathe in.
Hold.
Breathe out.
Now breathe normally,
Making sure your breath is slow and natural.
This exercise brings you comfortably into the present moment,
The here and now.
Just keep gently breathing,
Letting each breath occur naturally.
Feel your breathing becoming calm,
Slow and easy.
While you are gently breathing,
I'll direct your breathing awareness to different stages of the breath.
Focus your awareness on each stage as I mention it.
In this exercise,
We will breathe in through the nose and out through the mouth.
First,
Notice the breath as it enters your nose.
Notice each time you breathe in the way the breath feels on your nostrils.
Feel the breath as it passes through your nostril passage and down behind your throat.
Feel each time you inhale the breath passes down your windpipe.
Feel the breath going down.
Deeper.
And deeper.
Notice where the air enters your lungs.
Allow your breathing awareness to be in the air.
Notice the air passing through your lungs.
Feel the air passing through your lungs.
Notice the air passing through your lungs.
Notice where the air enters your lungs.
Allow your breathing awareness to deepen the feeling of relaxation.
Feel the air expand your lungs with each in-breath.
Feel your lungs expand and relax.
Now bring your awareness to the point where you breathe out.
Become aware of the air leaving your lungs.
As it begins to travel upward.
Keep your awareness on that for a moment.
Now turn your attention to the breath traveling up and out through the mouth.
Feel the breath in your throat.
Your mouth.
And across your lips.
Now notice each breath as a whole.
See how the breath flow like waves.
First in.
And then a pause.
And out.
And then a pause.
Notice these pauses.
Now as you feel more relaxed.
You can count your breaths as they continue to flow gently.
Count ten in-breaths.
Now count ten out-breaths.
Now count ten out-breaths.
When you have finished counting your breaths.
Notice how calm and relaxed you are.
See how regular your breathing has become.
How peaceful your breathing is.
In a moment when you hear the soothing sound of the singing bowl.
Start to slowly open your eyes and gently introduce yourself back into the world.
