Guided Mindfulness of Breath

A 12 minute guided mindfulness of breath meditation to help disolve any tension in your body and help your mind relax from thought.

Transcript

Close your eyes.

Take a couple of good long,

Deep in-and-out breaths,

Way down through your torso,

All the way down to the bottom of the abdomen.

Each time you breathe in,

Think of the breath soothing the abdomen,

Soothing the chest,

Dissolving away any bits of tension you may feel here and there.

Think thoughts of goodwill.

Tell yourself,

May I be happy?

May my family be happy?

May all the beings in the world be happy?

And then return to the breath.

Ask yourself if long breathing feels good now.

If it does,

Keep it up.

If it doesn't,

You can change.

Heavier,

Lighter,

Deeper,

All the way down to your feet,

Or more shallow.

Try to notice what the body needs right now.

Then as you breathe in and out,

Think of the breath energy moving in waves,

Not just down to the torso,

But also down to the legs,

To the arms.

Very gently through the head.

The nerves of the head tend to be overworked.

So when you think of the breath energy coming in here,

You don't want to force anything,

Just allow it to gradually dissolve away,

Bit by bit by bit,

Very gently.

Any patterns of tension you may feel there in the head.

When you've found a rhythm that feels good,

Check it in a few places.

First,

Look at your abdomen.

Locate that part of the body in your awareness and watch it for a while.

Does this rhythm of breathing feel good there?

If it does,

Keep it up.

If not,

Allow it to change.

If you feel any patterns of tension in the abdomen,

Allow them to relax,

To dissolve away so that no new tension builds up as you breathe in and you don't hold on to any tension as you breathe out.

Then move your attention up to the area right in front of the stomach and follow the same steps there.

In other words,

Notice if that rhythm of breathing feels good there,

Too.

If it does,

Keep it up.

If not,

You can change.

If you want,

You can think of the breath energy coming in and out of the body right there at the stomach so you don't have to pull it from anywhere else.

Then bring your attention up to the middle of the chest and follow the same steps there.

Be especially sensitive to the area around the heart.

If there's any tightness there,

See if you can relax and breathe into it in a very gentle and soothing way.

The breath is supposed to be healing.

So don't force things too much.

Just maintain a steady,

Soothing awareness,

A steady,

Soothing presence,

All the way through the in-breath and all the way through the out.

Then bring your attention up to the base of the throat and follow the same steps there.

And then to the middle of the head.

As you focus on the head,

Think of the breath energy coming in and out not only through the nose but also through the eyes and the ears,

In from the back of the head down from the top of the head.

Gently soothing any patterns of tension you may feel in the head and gradually dissolving them away.

When the energy in the head feels good,

Then think of it spreading down the nervous system,

The entire nervous system,

All the way down the arms,

All the way down the legs.

Each time you breathe in,

Each time you breathe out.

Now move your attention to any spot in the body that seems most congenial.

Any of the spots we've covered just now or any other spot where it's easy to have a sense of the breath energy being nourishing,

It's easy for the mind to stay focused.

Allow your attention to settle down there and then to spread from that spot to fill the entire body.

So you're aware of the whole body all the way through the in-breath and the whole body all the way through the out-breath.

See if you can maintain this centered but broad awareness.

If it shrinks,

Just spread it out again.

It'll tend to shrink especially in the out-breath.

So keep your awareness as broad as possible throughout the entire cycle and allow the breath to find its own rhythm.

That's all you have to do.

Maintain this centered but broad awareness.

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Reviews

A simple and effective meditation. There were some deeper aspects here that I will focus in on if and when I revisit this guidance. Thank you 🙏

My favorite breath meditation teacher.

I love the idea of waves of breath energy flowing throughout the body with each breath! Thank you and may you and all beings have blessings!

May the merit of our focused loving awareness spread our peace and wellbeing to all we encounter and continue to ripple out from them

Just excellent! Thank you, this was wonderfully anchoring 🙏💙

Great!

I particularly liked his spare and crisp phrasing as I can become pretty flowery in my own and lost a bit in it.

Great! I’m a big fan of the structure of this meditation. The relatively long body scan part is very grounding.

Short, no-nonsense, just exactly what you need to hear.

Thank you for this very precise work on breathing. Deep practice, I shall do it again soon.

There is something very basic and straightforward about this meditation. Ik hits the spot. Easy to follow-up, very effective

I keep coming back to this meditation. It helps me to find back the simple and rich foundation every time things of daily life tend to become hectic or too busy. Thank you 🙏

Greetings from Stockholm,

I so apreciate your guidance. I often listen to the dvd with your talks and different guided meditations
Thank you🧡🙏🏾🙏🏼🙏🙏🏻🧡🌏🌎🌍🌎

🙏Excellent 14 minute Breath Meditation
Wonderful
Prelude to Silent Meditation👍

Clear, simple, easy to follow. Good for calming anxiety

Excellent instructions. Very easy to follow and get into the state of calm and ease.🙏🏻🙏🏻🙏🏻

Good guided breath practice!

Thanks for a good basic meditation. 😘

Awesome instructions from a master.

I learned so much from this simple guidance. I used to struggle to feel the breath. Now I know that the breath should be soothing and healing. So grateful!