Waves: Natural Mindfulness Breathing Space

This is a 3 step breathing space recorded at Hayes Point, Wales. It is a gentle mindful awareness practice that involves a third step of expanding attention to the natural environment, in this case the sound of waves against the rocks. This practice will leave you feeling centered, calm, and with a newfound sense of presence.

Transcript

This is a three-step natural breathing space.

Step one,

Becoming aware,

So deliberately adopting an erect and dignified posture,

Whether sitting or standing.

And if possible,

Close your eyes.

Bring your awareness from what is around you to your inner experience,

Acknowledging it and asking,

What is my experience right now?

What thoughts are going through the mind?

As best you can,

Acknowledging thoughts as being just mental events.

What feelings are here,

Turning towards any sense of discomfort or unpleasant feelings,

Acknowledging them without trying to make them different from how you find them?

What body sensations are here right now?

Perhaps quickly scanning the body to pick up any sensations of bracing or tightness.

Again,

Not trying to change them in any way.

Step two is gathering and focusing our attention to a more narrow spotlight on the physical sensations of the breath.

Perhaps moving in close to the abdomen,

How it expands as the breath comes in,

Falls back as the breath goes out.

Following the breath all the way in and all the way out,

And using each breath as an opportunity to anchor yourself into the present.

And so as the mind wanders,

Being able to gently escort the attention back to each breath and each moment.

Step three,

Let's expand the field of awareness around the breathing so that it includes a sense of the body as a whole,

The posture,

The facial expression,

As if the whole body was breathing in the fresh air of the sea around you.

Then expanding further beyond your body to take in any sounds,

Maybe the sounds of the waves,

Any sense that these sounds are pleasant or unpleasant.

Perhaps opening your eyes to see any shapes,

Any colours,

Any patterns,

Smelling any aromas carried on the breeze,

Picking up on any movement of breath or body,

Maybe the spray,

Just anything around you.

Perhaps having a sense of touching the textures of the rocks,

Sand.

In this you are exploring both your senses and the sensations,

Befriending them rather than trying to change them in any way.

And finally,

Return to where you are,

Aware of your whole body,

Moment by moment.

6

Reviews

Ahhh. Short and sweet . I felt the sand beneath my feet and imagined the spray mist of water . Wales ! I’d love to visit there one day! Maybe with my nephew .. he is studying in U.K. And Scotland. My grandfather was born in Wales . Right now I’m thinking I’ll head to the bay which is 5 minutes from my house! Ty! 🌊💕🙏 namaste ✨

Veto nice. I meditated un front of my window facing the sea. A litle bit short. Would you be so kind as to make it longer? 🙏🌊💍🥀🙏

Perfect for what I needed today! Thank you!
Namaste 🙏🏻☮️☯️

Very nice short breathing practice. Thank you for sharing!

Short but powerful!
It made me feel on the beach on a beautiful ☁ day with rough sea and a great ocean aroma! Bookmarked!
Thank you!
Namaste 🙏 🌊

Nice short simple effective

Thank you! Just what I needed in a very hectic day. I feel centered. Namaste.

Lovely short meditation !Thank you🙏

Namaste. This was perfect, taking me to my favourite beach. Would you think of publishing a longer version? I wish you well.

Gentle short meditation, just what I needed

Thank you very much 🙏