Mindful Meetings - Breath Awareness (Practice Only)

In this short practice you will be guided through a mindfulness of the breath exercise that utilises a counting technique, gentle retention of the breath and an extended exhale to easily and effortlessly bring about a state of relaxed presence at work.

This was specially done for Insight Timer's @Work library. @Work is a mindfulness program for the modern workplace, offering workplace-specific support and tools to foster connection and belonging among employees.

Transcript

Hello and welcome to the Stillpoint Meditation.

In today's mindful meeting practice we're going to be focusing our attention on the breath.

Let's begin shall we?

Start by finding a comfortable seat.

Make sure your back is nicely supported and your feet rest easily on the floor.

Let your eyes drift towards close and feel yourself soften and sink gently back and down into your seat.

Now take your attention to your breath and begin to slow and deepen the inhale and slow and deepen the exhale.

Breathing in and out through the nose let yourself breathe in more fully and breathe out more fully.

Starting to slow down the breath in,

Slow down the breath out.

And as you're connecting with this nice slow full breath in and out I'd like you to invite the breath if it's not there already to happen from the belly.

So on the inhale you're breathing into a nice soft gentle belly feeling it expand and rise and breathing out from the belly enjoying it gently drawing back in.

And now that you've connected to a slower deeper belly breath let's add on a layer.

You're going to add a count to your breath.

You're going to breathe in for a count of four then you'll hold the breath for a count of five and exhale for a count of six maybe seven if it feels effortless.

So with me now empty all of your breath out and then gently inhale for one two three four hold the breath two three four five and exhale two three four five six maybe seven and inhale two three four hold the breath two three four five and exhale gently three four five six seven and inhale two three four hold and exhale inhale hold exhale five six seven and inhale two three four hold exhale now let that counting of the breath go and just allow the breath to return to a natural easy rhythm keep the eyes closed and just take a moment to notice the effect of spending a few minutes focusing on your breath has anything started to shift at all in how you feel now when you're ready you can start to stretch to move around and slowly blink open the eyes when you're ready you

Reviews

I feel so relaxed and amzing after this! I almost forgot that I was in my room! Thank you so much for this it was amazing.

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Relaxing

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