Mindfulness Of Breath Meditation

This is a mindfulness practice that utilises the grounding power of the breath, as Maria Pellicano gently guides you towards a sense of presence within the here and now, fostering a passive, alert, receptive, non-judgmental attitude. As you continue working within this practice, you will find that you will notice more awareness, acceptance, and compassion towards yourself and those around you, as well as a daily sense of calm and peace.

Transcript

This is the mindfulness of breath meditation.

Gently close your eyes and settle into your body.

Take a moment now to adjust your posture.

Sit with an upright and open posture.

Now in your own one take a few moments to relax your body.

Take three slow deep conscious breaths and as you breathe out feel your muscles softening and loosening.

Relaxing,

Awake and alert.

Allow your breath to find its own depth and rhythm now to just breathe itself.

Now become aware of this space before your closed eyes.

It's like a field of darkness.

Perhaps there are some muted shapes or colours.

Just simply resting your attention there with relaxed eyes and a soft gaze.

Now bring your attention to any sounds coming to you from outside or inside the room.

Just simply listening with a gentle curiosity.

Allow the sounds to call your attention into the present moment.

Just listening.

Now open your awareness to your breath.

Notice the feeling of the breath.

As you breathe in and as you breathe out,

Feel the air moving over your nostrils.

Feel the slight movement of your chest and your belly.

Rising with the in-breath,

Sinking with the out-breath.

Notice the feeling of each breath.

Just your natural breathing.

Follow each breath.

Rising with the in-breath,

Sinking with the out-breath.

Notice the feeling of each breath.

Just your natural breathing.

Follow each breath.

If you notice your attention wandering or becoming caught up in the stream of thought,

Simply bring your attention back to the next breath.

Being aware of the feeling of the breath again and notice the sounds as you rest your attention in the space in front of your eyes.

Noticing the feeling of each breath.

Just your natural breathing.

Just your natural breathing.

If you notice your attention wandering or becoming caught up in the stream of thoughts,

Simply bring your attention back to the next breath.

Being aware of the feeling of the breath again and notice the sounds as you rest your attention in the space in front of the eyes.

Now as we come towards the end of this meditation,

Allow your breathing to become a little stronger.

Perhaps a deeper breath or two.

Start to reactivate your body by moving your fingers and toes.

Have a stretch and when you are ready,

Slowly open your eyes.

Then listen.

Jebrah.

.

Reviews

This was a beautiful meditation.. thank you Maria