Mindful Breathing

This is a 4 min mindful breathing practice. During the practice, you may keep your eyes closed, if that's comfortable for you, or you may maintain a soft gaze in front of you. Adopt a curious, non judgemental, accepting and kind attitude. If you notice your mind wondering, that's ok, just gently bring your attention back to your breathe. This 4 min practice can help you to sharpen your awareness in your day to day life. Enjoy the session!

Transcript

This is a mindful breathing exercise.

I invite you to sit up tall,

With your back straight,

But relaxed,

Your entire body relaxed.

If you are sitting on a chair,

Have both feet flat on the floor,

And your hands resting gently on your lap.

Gently close your eyes.

If it's not comfortable for you,

You may keep your eyes open slightly,

And simply have a soft downward gaze in front of you.

Relax.

Give yourself permission to let go of your busy day,

Of your busy life,

At least for the next few minutes.

Be present here and now.

Now take two or three deep breaths to release any tension,

And feel the breath moving through your body.

Next,

Bring your attention to the natural flow of your breath.

The in and out.

The in and out.

Notice where you feel the breath the most.

It might be the air going in and out of your nose,

Or it can be the rising or falling of your chest or your abdomen.

Breathe naturally.

If you find your mind wandering away,

That's okay.

It's normal.

Just gently guide your awareness back to your breath.

Your breath is an anchor that you can return to over and over again when you become distracted.

Continue noticing your breath for the next few moments of quiet time.

And as we come to the end of this practice,

With your eyes still closed,

You can take a deep breath in,

Filling up the air in the lungs.

And as you breathe out,

Feel the tension melting away,

Relaxing and calming your body.

You can wriggle your fingers,

Wriggle your toes,

Feel the contact of your feet on the floor.

You can move your shoulders up,

Back and down.

Or you can move your neck or stretch out your arms above you or in front of you.

And when you're ready,

Gently open your eyes.

Reviews

Perfect, thank you

Nice session for centering & calmness. Thank you 🙏