Anchor In Breath

This gentle breathing meditation invites you to find stillness by anchoring your attention to the natural rhythm of your breath. With minimal guidance and extended periods of silence, you'll have space to simply notice where the breath lives in your body—whether at the nostrils, chest, or belly—and practice the foundational mindfulness skill of returning your attention when the mind wanders. Perfect for both beginning and experienced meditators seeking a quiet, grounding practice.

Transcript

Welcome friend,

I'm Martha Golden,

And I'm so glad you're here,

Taking this time just for you.

Find a comfortable position,

Either sitting or lying down,

Whatever feels nurturing for your body right now.

Allow your eyes to close gently,

Or soften your gaze downward.

Take a moment to appreciate yourself for showing up.

You are here.

You have made space for yourself.

Begin to notice your breath,

Just as it is,

Without trying to change anything.

You're exactly where you need to be.

Notice where you feel the breath most clearly,

Perhaps it's your nostrils,

Your chest,

Or your belly.

Let your attention rest there,

Like a warm,

Gentle hand.

When your mind wanders,

Know that that is completely natural.

It's what our minds do,

And it's perfectly okay.

Simply notice where it went,

With kindness,

And gently,

Lovingly,

Guide your attention back to the breath.

Breathing in,

Breathing out.

Each breath,

A gift.

No need to change the pace or cadence of your breath.

Nothing to fix,

Nothing to rush toward.

Just these few moments.

Notice this one breath.

Breathing in,

And breathing out.

When you're ready,

Gently bring your awareness back to the room around you.

Noticing your breath.

Perhaps wiggling your fingers,

Or your toes,

Opening your eyes if they were closed,

Meeting the world with new presence.

Thank you for practicing.

Peace be with you.

Reviews

Wow! What a beautiful gift that allowed me to fully “let go” and “go deep” in a very short period of time. I will definitely be bookmarking this one to come back to over and over again! Only need a few minutes!