Awareness Of Breath Meditation

By focusing on the breath, practicing this meditation will help you find your center and release tension. Meditating helps to improve concentration, decrease stress, and helps you cope better with the inevitable ups and downs of life.

Transcript

Welcome everyone. This is an awareness of breath meditation. Let's begin by finding a comfortable position. One that reflects wakefulness and stability. A posture that reflects your intention to be fully present for this practice. Noticing the way that the body is being supported by the chair or the floor if you're on the ground. The spine is straight but not stiff. It helps if the feet or the sitz bones are making a solid connection with the floor. Closing your eyes if that's comfortable or just taking a soft downward gaze. Turning your attention now to the breath. Breathing and aware that you're breathing. Simply attending to the breath. As it flows in and out of the body. There's no need to control the breath or improve or change it in any way. Just being with your breathing, However it is, And offering an interested and friendly attention. Know that thinking about breathing is not the same as feeling the breath. In this practice, We're simply noticing how it feels to be breathing. Begin to notice where you feel the breath most easily. It might be at the tips of the nostrils. Maybe noticing the temperature of the breath. Cool as it enters and slightly warmer as it flows out. Or perhaps the chest. Feeling the rising and the falling of this area of the body as the lungs fill and empty. Maybe it's the belly sensing the expanding and the contracting of the belly as the breath flows in and out. Finding that place where you feel the breath most prominently and then resting your attention there. Settling into just being with your breathing. As you do so, If you find that focusing on the breath is not supportive, Feeling free to shift your attention to a more familiar or supportive anchor, Such as sound, The feet, The hands, Or the feeling of the body in the chair or on the floor. If you notice your mind has wandered, Gently but kindly bringing your attention back to the breath over and over again. Remembering that this practice is not about stopping the thoughts, But about noticing when you've become distracted and then returning to your intended focus. This is a moment of mindfulness. Investigating the breath with curiosity and kindness. Is it deep or shallow? Is it slow or fast? Does it stay the same or change? Are you aware of the pauses at the start and at the end of the in-breath, The still point where the breath turns around? You might notice the rhythm and flow of the breath, Perhaps having a sense of riding the waves of the breath. No need to force anything. Gently turning the attention towards the breath. Staying close to the direct experience of breathing. What do you notice? Breathing in, Aware that you're breathing in. Breathing out, Aware that you're breathing out. As your mind wanders, Simply observing the thoughts and then gently returning your attention to the breath. Just this moment. Just this breath. In and out. Now expanding your field of awareness to encompass the entire body from the soles of your feet to the crown of your head. Aware of the whole body breathing. Aware of the subtle movement of the body as the breath comes and goes. Being with this moment just as it is. Simply being here, Just breathing. As we come to the close of this practice, Acknowledging that by doing this practice, You've made time for your own well-being. Knowing that you can return to the anchor of breath or body throughout the day as needed to help calm and steady the mind. Gradually opening your eyes when you're ready Maybe wiggling your fingers and toes. Gently stretching if you would like. And moving now into the rest of your day with increased awareness and steadiness. Thank you.