Mindfulness Of Breathing: Guided Practice

This guided breathing meditation is for everyone, and in this practice, we direct our full attention to breathing without controlling or changing it. You’ll be invited to notice where the breath is felt in the body and explore its natural qualities: long or short, smooth or choppy, cool or warm, and any pauses between inhale and exhale.

As attention steadies, the practice widens into whole-body breathing—sensing breath in the front, back, sides, top, and bottom of the body. Along the way, you’ll also notice the mood of the mind (boredom, efforting, distraction) and gently return to the breath with kindness.

Transcript

Take a position that supports awareness and relaxation. In this meditation, We practice giving full attention to this thing we call breathing. Now turn your attention inward and become aware of breathing. Aware of breathing in. Aware of breathing out. Notice where you experience the breath. Moving in the body. Breathing in. Breathing out. Allow the breath to be natural without manipulation or interference. Aware of breathing in. Aware of breathing out. Moving closer with curiosity. Notice. Is the inbreath long? Or short. Is the out-breath long or short? How is the inhale and exhale different? Is the breath fast like a swift breeze or is it a choppy wind? Is it faint? Is it smooth? Are you holding the breath? Is the in-breath longer than the out-breath? Or the other way around. Is the breath warm or cool? Is it warm on the inhale and cool on the exhale? Or is it the other way around? Notice, Is there a pause between the inhale and exhale? Where do you experience this pause in the body? Is this pause longer at the top of the inhale or at the bottom of the exhale? Take your time. Noticing the breath. Without manipulation, Without effort. Without interference. Notice where you are experiencing breathing in the body. Become aware of the mood of the mind. Are you struggling? Do you feel bored with this practice or lost? Are you efforting or trying to control what's happening? That's okay. Simply return your attention. To noticing the breath breathing in. Breathing out. Notice how breathing is experienced in the body and notice how breathing is changing. Now begin to experience the whole body breathing in. Experience the whole body breathing out. Is there more awareness of the front of the body breathing? In or out. The back of the body. The sides of the body, The top of the body. The bottom of the body. Where do you notice breathing in? And breathing out. Of the whole body. Maintain a continuous flow of awareness of the whole body breathing in and out. The whole body breathing out. And then moving even closer. Breathing in, Calming the body. Breathing out. Calm in the body. Breathing in. Calm in the body. Breathing out, Calming the body. Continue to practice in this way. Repeat any part of this instruction that feels natural for you. Notice that the body is still while the breathing is moving. Both experiences are happening together. You are still while still moving. And notice the quality of heart and mind that is present. Notice the movement of breath and welcome both the resistance and its release as it is experienced in the body. Take your time here. Take all the time you need. And then rest in whatever silence, Stillness, Gladness and grace that is here and now.

Reviews

Welcome back Ruth! It’s wonderful to practice with you again! 🙏