Breath Awareness Meditation

Focusing on your breath is one of the simplest ways to ease stress. This meditation is beginner friendly which anyone can try. You will feel an instant sense of calm and relaxation. If it resonates with you, it can open the door to more deeper meditation practices.

Transcript

Please sit comfortably and easily. We'll sit with our eyes closed. The body is stable, The shoulders are relaxed, The chest is open and remember to keep the eyes closed throughout the practice of meditation. Now take your attention to your breath. Become aware of the breath. Notice if it is shallow or deep. Notice what part of the body is moving with the breath, Your abdomen or your chest. Notice if there is any sound with the breath. Try to focus only on your breath. Try to become aware of the temperature of your breath. When air is inhaled, It is a little cool and when it is exhaled, It is a little warmer. Try to notice this difference in temperature. Notice if the breath is getting smoother and deeper or if there is any strain. Be aware of only the breath. Now take your attention to your nostrils. Become aware of the breath entering through the nostrils, Going down the back of the throat, Into the lungs. Take your attention to each inhalation. In through the nostrils, Down the back of your throat, Into your lungs. Focus on each inhalation. Now let's take your attention to each exhalation. The air comes out of the lungs, Up the back of your throat, Out through the nostrils. Follow each exhalation only. As you inhale, The body naturally expands and as you exhale, The body naturally contracts. With this awareness, Keep your attention on each inhalation and exhalation. Do not manipulate the breath. Just be aware of the breath. As you breathe in, You receive vital energy from outside and as you breathe out, The body relaxes. With this awareness, With each inhalation and exhalation, Feel the vital energy being received and the relaxation being achieved. Breathing in and breathing out. Breathing in and breathing out. Relax and let go all your efforts. Relax and let go. Relax and let go. With each exhalation, The body relaxes more and more. Take a deep breath in and breathe out. Take another deep breath in and as you breathe out, Become aware of the body and surroundings. And slowly and gradually, Whenever you feel comfortable and ready, You may open your eyes. This is the end of this meditation. Hari Om.