The Healing Breath: Calm Your Mind In 10 Minutes

Paying attention to the breath, directing the attention to the abdomen area, exploring how breath manifests in this part of ​​the body, and following the breath for 20 breath cycles, each breath cycle being composed of one in-breath and one out-breath. Moving the attention to the chest area, exploring how breathing manifests in this part of ​​the body, and following the breath for 20 breath cycles. Finally moving the attention to the area of the nostrils, exploring how breathing manifests here.

Transcript

Attention to the breath.

Sitting in a comfortable position,

We begin by taking five deep breaths.

And then allowing the breath to flow naturally.

Being aware of the points of contact between the body and the surface that sustains it.

On the level of the feet and the floor.

On the level of the thighs,

The buttocks,

And the chair.

Being aware of the posture of the back,

Straight but not stiff.

And relaxing arms,

Hands,

Shoulders,

The neck.

And if possible,

Softening the face,

The mouth,

The eyes.

Connecting with this moment.

And preparing the body to be still and the mind to be focused on the breath.

We start by directing the attention to the abdominal area.

Investigating with the breath in this part of the body.

Investigating how the breath manifests here.

Noticing the movements of the abdomen.

Noticing with each in-breath and falling with each out-breath.

And without interfering with the breath,

We follow the breath for 20 cycles.

Being a cycle composed of an in-breath and an out-breath.

Every time the mind wanders,

Gets distracted with thoughts or sounds,

We notice and gently,

Bring the attention back to the breath,

To the abdominal area.

Letting go of the abdominal area and moving the attention to the area of the chest.

Once again,

We connect with the breath in this part of the body.

Noticing the movements of the chest.

Noticing the movements of the chest.

Noticing the movements of the chest.

Noticing the movements of the chest.

It is not about pushing thoughts away whenever they appear,

But gently and firmly redirecting the attention back to the breath.

Letting go of the chest area and moving the attention to the area of the nostrils.

Connecting with the breath in this part of the body.

Maybe noticing differences of temperature between the in-breath and the out-breath.

And again,

Following the breath for 20 cycles.

Letting go of the nostrils.

Noticing the movements of the chest.

Noticing the movements of the chest.

Noticing the movements of the chest.

Noticing the movements of the chest.

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