Meditation On Breath Sensations

This meditation gently guides your attention to the physical sensations of breathing as they naturally arise in the body. Rather than controlling or changing the breath, you’re invited to notice how it moves on its own—air flowing in and out of the nose, the subtle expansion and release of the chest or belly, and the changing qualities of temperature, pressure, and rhythm.

By staying close to these simple sensations, the breath becomes an anchor for the present moment. When the mind wanders, you’ll practice returning again and again to what you can feel, building steadiness and awareness without force or judgment.

This practice supports nervous system regulation and helps cultivate calm, focus, and embodied presence, especially during moments of stress or mental overload. No meditation experience is needed, and there is no goal to relax or clear the mind—only an invitation to notice, gently and patiently, one breath at a time.

Transcript

Let's prep ourselves to be as comfortable as possible.

Putting ourselves in this position that we are comfortable,

Whether it's seated,

Reclined,

Or lying down.

You want to be someplace that feels good to you.

Wiggle around and make yourself comfortable.

I always encourage one to use a mudra if that is comfortable for you.

And at the very least,

Bring the tongue to the back of the front upper teeth just below the gum line in what we call yogic position because this helps release the jaw and relax the tension in your face.

So if you use a gaze,

I prefer to take the gaze between the eyebrows towards the third eye or down the tip of the nose,

Which is more of a healing gaze.

And again,

Wiggle around,

Make sure you're comfortable.

And we'll close our eyes,

Taking the stare in whatever way works best for you.

Maybe don't even use one.

And allowing yourself to just relax into the position you are in.

We'll take a deep inhale and a long,

Slow exhale.

And again,

A deep inhale and a long,

Slow exhale.

And starting to tune in to the natural rhythms of your breath.

Don't make any effort to change it.

Just start to tune in to where it's at right now.

And maybe you start with the cooling sensations on the inside of your nostrils with each inhale.

And the warming sensations on the exhale.

And following those sensations into your body.

Following those cooling sensations past the back of the throat and into your lungs.

And following the warming sensations out of your lungs through the back of your throat and back out of your nostrils.

As you tune in to those subtle sensations,

Allowing yourself to just shift your attention away from anything external to just these sensations.

Allowing your breath to move comfortably.

Allowing your attention to stay with that.

To begin to tune in to the rise and fall in your chest.

The expansion and contraction in your ribcage.

That subtle,

Almost massaging movement in synchrony with your breath.

Gentle inhales and exhales.

Tuning in to the more subtle sensations.

The very gentle movements in your back body.

With each inhale.

Noticing the slightest movements in your back.

The gentle way that the ribs slightly move.

That subtle space between the shoulder blades that expands and contracts with each inhale and exhale.

That movement may be small,

But it's there.

Begin to tune in to your shoulders.

Feeling that very gentle rise and fall with each inhale and exhale.

Allowing the breath to move and your mind to stay with it.

Begin to shift your attention to the lower abdomen.

Maybe even all the way to the pelvic floor.

Tuning in to the subtle movements in the lower part of your body.

Whether it's the bottom part of the abdomen or maybe you're tuned in to the very subtle movements of the pelvic floor.

Staying with those movements.

Tuning to those movements.

Holding your mind in this space.

Let's introduce the mantra of peace.

It's a subtle word that means so much.

You can repeat it audibly.

You can repeat it silently.

You can repeat it in English or any other language.

It is the intention.

The calmness that peace can bring to your body.

The energy of peace that you are sending into the world.

Allowing that subtle reverberation of peaceful energy to expand.

Expanding in your heart.

Expanding through your body.

And moving out into the world.

Into the universe.