Welcome to a mindfulness breath meditation.
For this practice,
Select a comfortable place where you can sit and be undistracted and where it's safe and comfortable enough for you to close your eyes for a few minutes.
Once you've found this place,
Take a moment and sit down comfortably with an inhalation.
Lengthen up through your spine,
Lengthening the vertebra,
Opening up your shoulders a little bit.
As you exhale,
Sit down comfortably.
If you're sitting in a chair,
You can let the back of your body release into the support of the back of the chair beneath you.
As you exhale,
Just feel the way your pelvis can release into your seat.
Any part of your body that's touching the floor can simply soften and release.
And we're going to bring our awareness to the breath,
Feeling and experiencing the breath as it flows in,
And noticing and experiencing the breath as it flows out.
Breath flowing in,
And breath flowing out.
And often,
As we bring our attention to the breath,
The breath begins to deepen of its own accord.
Notice if that's happening for you,
If the inhalation is getting a little deeper,
And the exhalation a little bit more complete.
And gently bring your attention to your breath flowing into your nostrils,
Experiencing the breath as it flows in through your nostrils,
Into your navel passages,
Into your back of your throat,
And exhale,
Feeling the breath as it flows out.
Feeling the breath flow into your body through your nostrils,
And the breath flowing out.
And allowing your body to soften.
As you continue to breathe in this way,
You may notice that there are perhaps one or two places in your body that feel a little bit tense or a little bit edgy.
And I'm just going to invite you to take the breath to those places and invite those places to soften,
Whether it's your eyes,
Whether it's your jaw,
Or throat or neck area,
Shoulders,
Chest or belly.
Just inviting the breath as you inhale,
And exhale,
Inviting the breath to soften those places.
And our practice is simply going to be to allow our attention to rest on the breath,
The experience of the breath with the inhalation,
And experience of the breath with the exhalation.
As we do this,
We may notice sensations in the body,
Feelings in the body,
Even emotions,
Physical sensations,
And perhaps thoughts.
And while all of that is perfectly fine,
We're just going to simply allow the mind to rest with the breath.
As though the breath itself is like an anchor,
A place to ground and center the mind.
And as we do this,
We may notice that the mind becomes a little quieter.
The body becomes a little softer.
Physical tension may be eased or alleviated.
Just noticing whatever is arising for you.
And even as thoughts,
Images,
Or sensations arise,
Continuing just to allow the mind to rest on the breath.
Noticing periodically where you might soften just a little bit so that this practice may be even more easeful,
Even more beneficial for you.
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And taking a moment just to notice how you're feeling several minutes into this practice now.
And if it feels good,
Invite yourself to just breathe in,
Take in the good,
Noticing,
Acknowledging the beneficial effects of this practice.
And now inviting a deeper inhalation and exhaling.
Once again,
A deeper inhale and an exhale.
And you can just wiggle your fingers and toes just a little bit,
Bringing awareness back to your body,
Wherever it is you're sitting,
Bringing your awareness back,
Even with the eyes still closed to the room you're in,
The space you're in.
Taking a moment to feel gratitude for any good effect that this practice had on you.
And as you're ready,
Beginning to softly blink the eyes open to come out of this practice.
This was a simple,
Mindful,
Breathing practice,
And it's something that you can do anytime when you want to take a few minutes and calm down,
Turn inward,
Unwind.
You can do this practice along with this recording,
Or you can practice it on your own.
And I hope that this practice is beneficial to you.
Thanks for tuning in.
