Gentle Mindful Breathing Practice

This guided meditation invites you to cultivate mindfulness by bringing gentle awareness to your breath. You’ll connect with each inhale and exhale, grounding yourself in the present moment. This simple yet powerful practice helps deepen your breath, calm your mind, and create a sense of inner stillness.

Transcript

Good morning,

Good afternoon,

Good evening,

And thank you for being here.

We're just going to practice some quick mindfulness.

Wherever you are,

Just settle in,

Whether you're laying down,

Sitting,

Standing.

Take a moment to gently close the eyes or gaze softly in front of you,

Kind of de-focusing the eyes.

We're going to turn our attention inward,

Starting to notice the breath.

Just notice the breath.

You don't have to change anything about it.

Now,

If you'd like,

Gently bring one hand to the belly,

And notice what it feels like in the belly and what happens to your hand when you breathe in and when you breathe out.

If the mind has wandered,

Just bring it back.

No judgment,

No criticism.

Continue being aware of any sensations in the belly and in the hand as you breathe.

At what point in your breath does your belly expand?

When does it contract?

What happens to your hand when your belly expands and when it contracts?

And now,

If you haven't already,

Gently remove your hand from the belly and place it back on the lap or wherever it's comfortable for you.

We're going to end our practice with one mindful deep breath together.

So we'll start by breathing all the air out of the body and inhale through the nose and sigh it out through the mouth.

Bring your awareness back to where you are in space and time.

Gently blink the eyes open or refocus your gaze and continue on with your day.

I hope you have an amazing day.