Short Breathing Mindful Practice

Get centered and calm with a short breathing mindful Practice. You'll find yourself more settled as you focus on your breath. It will also increase your focus, concentration and memory. Feeling more calm and peaceful.

Transcript

Welcome to this mindful breathing meditation.

Begin by closing your eyes and rest your hands on your knees.

Bring your awareness to the touch of your body on your seat.

Feel the weight of your body on your chair or cushion.

Start by finding a comfortable posture.

Lean slightly forward and back to one side and then the other.

Find a comfortable balance as you come back to the center.

Now sitting up straight,

Feel your head on the top of your neck.

How can you sit so that your head,

Neck,

And back feel most comfortable?

Take a few deep breaths while you're breathing deeply.

Relax your shoulders,

Stomach muscles,

The muscles in your face,

And your hands,

And your legs.

Let go of all the tension in your body.

I'll bring your attention back to your breath.

Where do you feel it most in your nose or your stomach with the rise and fall of your chest?

Just notice where you feel it the most and allow your breathing to be natural and relaxed.

Now notice what the breath feels like as it enters through the nose,

Down your throat,

Filling your lungs,

And back out through your nose,

Cascading over your upper lip.

Notice your stomach and chest rise and fall with each inhale and exhale and allow your breathing to be natural and relaxed.

Bring your awareness to the sensation of your breath in your nose.

Feel your breath as it comes in and goes out.

Just focus on this sensation,

Paying attention to each inhale and exhale.

When your mind wanders or if you become distracted,

Just notice what's going on in your head,

And then gently bring your attention back to your breath,

Going in and out.

Focus on the sensation of your breath in the foreground,

Allowing thoughts and feelings to come and go in the background.

Now gently bring your attention back to the touch of your body on your seat and open your eyes.