Mindfulness Of Breath

This is a mindfulness of breath meditation that can be used by anyone at any time. The influences on this meditation are primarily Buddhist, specifically from the traditions of Vipassana and Soto Zen. A meditation like this can be used to become grounded, to energize the mind, or to just continue the practice of shamatha (attention training).

Transcript

Hello,

My name is Juan and right now we are going to practice mindfulness of breath.

So we are going to take a moment to just be aware that we are sitting here.

We are sitting,

We are taking a moment to be aware of our breath.

And as we are going to do this,

We are going to bring the intention of being tender towards your breath,

But also having a sense of dignity,

Of being alert.

So we are going to find a place in our nostrils,

At the back of our throat,

Somewhere where we can really be aware of the sensations of the breath.

We are going to start by noticing the sensations of the breath as we inhale,

Simply knowing that we are inhaling.

We are going to now attract the sensations of our breath as we breathe out,

Simply being aware that we are exhaling.

Just bring your attention to your breath,

Noticing the sensations of the inhalation,

Noticing the sensations of the exhalation,

Simply allowing the awareness of the breath to bring you into the present moment,

To help you cultivate a sense of presence right now.

When our mind will wander,

We will get distracted and that's okay.

Simply bring your attention back to the sensations of inhalation,

The sensations of the exhalation,

Allowing this awareness to connect you to yourself,

To your body.

And it's okay to be distracted at times.

We are just going to bring our attention back to the breath,

Noticing all the sensations in our nostril or in the back of our throat as we inhale,

Noticing the sensations in those places as we exhale,

Simply allowing the breath to continue to ground us in our experience right now,

Allowing the breath and the awareness of the breath to bring us into this present.

As we do this,

There's no sophisticated goal.

We're just simply becoming aware of the breath,

Training our attention to be with our breath right now,

Noticing the sensations as we inhale,

Knowing that we are inhaling,

Noticing the sensations as we exhale,

Knowing that we are exhaling,

Fully knowing,

Fully experiencing the breath.

We're coming to the end of the meditation,

So you can just simply start transitioning into the normal awareness by moving a little bit or opening your eyes slowly.

Thank you.

Reviews

Good morning! Thank you

Thank you 🙏
Nice meditation- good instructions and pauses to be with yourself

Good instructions. I liked the emphasis on knowing.

Very calming, thank you!!