The Breath - Ideal For Beginners

A simple 3-minute breathing meditation, ideal for everyone, especially beginners. Also great to use at work to help calm and focus the mind. This guided meditation has gentle music in the background.

Photo by Darius Bashar

Transcript

Breathing Meditation We're going to become aware of our breathing.

We don't usually pay attention to our breath,

Even though we do it all day,

Every day,

But it is the best tool for us to practice being present.

So I'd like you to find a comfortable and relaxed position,

Legs uncrossed,

Arms gently resting by your sides or placed on your lap if that's what you prefer.

When you're ready,

Close your eyes or gently lower your gaze and take a nice deep breath in and slowly breathe out.

Breathe in and breathe out.

Breathe in and breathe out.

Breathe out and slowly start to breathe naturally,

Relaxing your body and becoming aware of your breath,

Noticing where you feel the breath the most.

You may find it helpful to place your hands on your belly so you can get the sensations of your belly rising and falling as you breathe in and breathe out.

You may find that your mind wanders,

Just gently notice and bring it back to the focus of your breath.

You can repeat this as many times as you notice your mind wandering.

I'll just leave you for a moment,

Focusing on your breath,

Noticing where you feel it the most.

And come back to my voice,

Gently stop for a moment,

And just take a moment to feel the breath,

And come back to my voice,

Gently start to notice the sounds around you,

Wiggle your toes,

Wiggle your fingers,

And open up your eyes when you're ready.

Notice how you feel and maybe take this with you for the rest of the day.

Reviews

Welcoming, relaxing and nurturing voice and pace. A quick and calming centering practice.

Beautiful soothing voice. Good way to start or end the day focusing on your breath.