Mindful Breathing

Give yourself a moment to pause and breathe with this guided mindful breathing practice. This meditation is partially guided with periods of silence to help you drop into mindfulness. The breath is a gateway to the body and the present moment.

Transcript

Welcome,

This is a mindful breathing practice.

Start by just getting comfortable in your space.

Make any adjustments that you need so that you feel really supported here,

And then start to observe any tension that you might be holding in your face,

Your shoulders,

Maybe the chest,

The belly,

The hips and legs,

All the way down to the soles of your feet.

And as you observe tension,

Allow it to melt away.

And now draw your awareness to your breath.

Take a slow,

Steady breath in through your nose,

And a strong,

Steady breath out through your mouth,

In through your nose,

Out through your mouth.

See if you can soften.

And we're like that in through your nose,

And out through your mouth.

Now option to keep this slow,

Steady breath rhythm,

Come back to your own natural breath.

And wherever you choose to go,

Continue to keep your mind on the breath.

And as you breathe in,

Say to yourself in your mind,

I am breathing in.

And as you breathe out,

Say to yourself in your mind,

I am breathing out.

And stay with this mindful watching of the breath for a few rounds.

And if your mind has wandered from the practice,

Gently bring it back,

Saying to yourself,

I am breathing in.

Keeping with this breath practice,

Start to notice if there's any tension creeping up in the body again.

And on your exhales,

See if you can let it soften.

And as you're ready,

You can let go of the naming practice.

Just returning to silent breath,

Maybe start to wiggle your fingers and toes,

Draw one ear down to your shoulder,

And the other,

Licking up the neck and spine.

And as you're ready,

Open your eyes.

Thank you for meditating with me today.

Have a wonderful day.