Mindfulness of the breath is a simple and powerful way to anchor your attention in the present moment.
By gently focusing on the natural rhythm of breathing,
You can begin to steady the mind,
Cultivate awareness and create a sense of calm.
There's no need to force anything or try to achieve a particular state.
This practice is about noticing what is already here with openness and curiosity.
So finding a comfortable position,
Either sitting upright or your feet grounded or lying down.
Allow your hands to gently rest wherever they feel natural.
If it feels okay,
We can softly close our eyes or maybe just lower our gaze a little.
Just take a moment to arrive.
There's nowhere else you need to be,
Nothing else you need to do.
Gently bring your attention to the natural rhythm of your breath.
There's no need to change it.
There's no need to control it in any way.
Just notice.
Notice where you feel the breath most clearly.
Perhaps that's at the nostrils.
Perhaps it's the chest.
Or maybe the abdomen,
The belly.
Just let your awareness settle there.
As you breathe in,
You might notice a slight expansion.
As you breathe out,
A soft release.
Allowing your breath to anchor you in the present moment.
If your mind begins to wander,
And it will,
That's completely natural.
When you notice it,
Gently acknowledge where it went.
And kindly,
Without judgment,
Guide your attention back to the breath.
Now taking a slightly deeper breath in through the nose.
And slowly exhale through the mouth.
Again,
Breathing in.
And out.
And out.
And as best you can,
Just allowing your breath to return to its natural rhythm.
Begin to notice the full cycle of each breath.
The beginning of the inhale.
The middle.
The end.
And the pause before the exhale begins.
Then the exhale.
Flowing out.
And a small pause before the next inhale.
As best you can,
Just resting your awareness on this gentle cycle.
If helpful,
You might silently say to yourself,
In,
As you breathe in.
And out,
As you breathe out.
Let this quiet labelling support your focus.
Now,
Expanding your awareness slightly,
Notice how the body moves with the breath.
The rise and fall.
The subtle shifting.
The aliveness in each moment.
As best you can,
Allowing your shoulders to soften.
Let the jaw unclench.
The forehead smooth.
The chin.
If there is any tension,
Imagine the breath flowing into that area.
And softening on the exhale.
Breathing in.
Awareness.
Breathing out.
Release.
If thoughts arise,
As they naturally do,
See if you can just observe them,
Like clouds passing through the sky.
You don't need to follow them.
You don't need to push them away.
Just notice.
And return.
Return.
Each breath is a new beginning.
Now gently deepen your awareness again.
Notice the temperature of the breath.
Perhaps it's a little cooler as you inhale.
Perhaps it's a little warmer as you exhale.
Notice the texture of the breath.
Is it smooth?
Or slightly uneven?
Just let that curiosity guide you.
There's no right way to feel the breath.
Just this moment,
As it is.
If you find your attention drifting,
Gently guide it back again.
Each return is part of the practice.
Now,
As best you can,
Taking a slightly deeper breath in.
And a long,
Slow breath out.
Allowing yourself just to rest here for a few more moments.
Simply breathing.
Just breathing.
Simply being.
And as best you can,
Begin to bring a little more awareness back into your body.
Notice the points of contact.
Your feet on the floor.
Your body supported beneath you.
Maybe gently wiggle your fingers.
Wiggling your toes.
If your eyes are closed,
Slowly allowing them to open whenever you feel ready.
Allowing yourself to take in your surroundings.
And carry this sense of calm,
This steady awareness with you into the rest of your day.
Whenever you need it,
Your breath is here.
A place to return.
A place of safety.
Again.
And again.
And again.
